Gear: 2 sets of dumbbells

WARM UP 8 min

LIFT + CARDIO 40 min
8x 5 min set

1. Clean press burpee + climber + clean press burpee+ sit up L sit
2. Lunge knee curl jump to switch + high knees + Lunge knee curl jump to switch + tuck crunch with angel arms
3. Devil Press + 5 rebounder squat swing jump + Devil press + x men sit up
4. Lateral lunge curtsey curl + snowboarder + lateral lunge curtsey curl + Russian let go twist
5. Sumo row pushup + Dorothy jump + sumo row pushup + double dead bug
6. Twitsted knee strike + grasshopper + twisted knee strike + side kick thru or donkey kick
7. Shoes to sky every other thrust + 3 high knees hop+ Shoes to sky every other thrust - hovering bird dog
8. Wide stance rdl curl + 1/2 burpee plank jack + wide stand rdl high pull + low plank superman plank high plank
STRETCH 5 min