45 seconds each exercise twice through, two sets each.
Group 1:
Pulsing Sumo Squat w/Jump or Pulsing Sumo Squat
Spider Plank or Mod. Push Up W/ hip Extension
Bridge Walkout or Pelvic Lifts
Boat HOLD or V-Sit HOLD
Group 2:
Reverse Lunge W/ row or Standing Row
Skier Jumps or Lateral Skips
Caterpillar Walkout or Mod. shoulder Taps
Step Taps or partial rep high knees
Group 3:
Push Up rotation or Mod. push up rotation
Hack squat HOLD arms up or Hack squats
Stepping to lateral lunge or lateral Lunge
Scissor Kicks or Standing twist crunch
Core(1 min each):
3-way pelvic lift or lower body crunch
Bicycle crunch or Twist Crunch
Plank or mod. Plank