warmup
30 Butt Kickers
30 High Knees
10 Alt. Quad Stretches
10 Alt. Knee to Chest
10 Alt. Step Back Samson Lunges
10 Alt. Cossack Squats
10 Cobra Stretch to Downward Dog
10 Tempo Air Squats (3 second negative, 3 second pause at bottom)
8 rounds (24 min)
1 minute jumping jacks
1 minute box jumps /step-ups
1 minute situps
Cool-Down/ 3 Rounds:
:30/side Standing Quad Stretch
:30 Seated Quad Stretch
:30 of Cobra Press-ups
10 SLOW Alt. Bird Feeders
10 SLOW Alt. Cossack Squats
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