BACK LUNGE & BICEP CURL HIGH KNEES
MOVE 1
MOVE 2
BACK LUNGE & BICEP CURL
HIGH KNEES
Complete as many reps as you can in 30 seconds
Complete as many reps as you can in 30 seconds
Tones your booty, quads, lower abs, and biceps!
Raises your heart rate and boosts your metabolism!
Begin in a lunge position with your right foot forward, holding a set of dumbbells by your side. Make sure your knee doesn’t go past your toes. Push off your back leg and lift your right knee up toward your chest as you perform a bicep curl. Lower back to start.
Run in place with high knees! Make sure to land softly on your feet and bring your knees up as high as you can.
MOVE 3
MOVE 4
BACK LUNGE & SHOULDER PRESS
LEG CURLS & SHOULDER RAISE
Complete as many reps as you can in 30 seconds
Alternate sides for 30 seconds
Tones your booty, quads, lower abs, and shoulders!
Tones your shoulders and hamstrings while raising your heart rate and metabolism.
Begin in a lunge position with your right foot forward, dumbbells held up by your shoulders. Make sure your front knee doesn’t go past your toes. Push off your back foot and bring it toward your chest as you press the dumbbells directly above your head. Lower back to start.
Start with your arms be your side and legs wider than shoulderwidth apart. With a slight bend at the elbow, raise your arms out to the side and bring your foot up to kick your booty. Lower back down and step to the opposite side.
MOVE 5
MOVE 6
SIDE LUNGE & UPRIGHT ROW
SKATERS
Complete as many reps as you can in 30 seconds
Alternate sides for 30 seconds
Sculpts your quads, booty, lower abs, and shoulders!
Raises your heart rate and boosts your metabolism!
Begin in a side lunge with your right leg bent, arms lowered down by your right foot. Make sure your right knee doesn’t go past your toes. Push off your right foot to transition to a standing position. Raise your right knee as you pull the dumbbells up by your chest, elbows out to the side. Slowly lower back to start.
Begin standing on your right foot with your left bent behind you, upper body slightly hinged forward. Hop out to the left side and land on your left foot.
MOVE 7
MOVE 8
LATERAL RAISES
ROTATING JUMP SQUATS
Complete as many reps as you can in 30 seconds. Switch legs after 15 seconds.
Complete as many reps as you can in 30 seconds
Strengthens your shoulders! Begin standing on your right leg, left foot lifted off the ground and arms slightly in front of your hips with a slight bend at the elbow. Engage your core to maintain balance and raise your arms out to the side. Slowly lower back down.
Sculpts your booty and quads and boosts your metabolism! Begin in a squat position, making sure your knees don’t go past your toes and core is engaged. Jump into the air and turn to your right. Land softly back into a squat position. Jump into the air and turn back to facing forward. Next jump, turn to the left.
MOVE 9
MOVE 10
HEE HAW WITH A JUMP
PLANK TUCK JUMPS
Complete as many reps as you can in 30 seconds
Complete as many reps as you can in 30 seconds
Tones your quads, booty, hamstrings, and core!
Tones your shoulders and lower abs while boosting your heart rate and metabolism!
Begin on your knees with your arms by your side. Lean your upper body back and lift your arms out in front of you. Raise back up. Step up to a squat position, legs hip-width apart. Hop a few inches off the ground. Lower back down to start.
Begin in a plank position with your hands directly below your shoulders and core engaged. Jump your feet toward your palms, then immediately jump them back to start.
MOVE 11
MOVE 12
TABLETOP TRICEP EXTENSIONS
PLANK LEG LIFTS
Complete as many reps as you can in 30 seconds. Switch legs after 15 seconds.
Complete as many reps as you can in 30 seconds
Sculpts your triceps!
Begin in a plank position, hands directly below shoulders and core engaged. Lift your right leg up in the air. Lower back down. Repeat on the opposite side.
Begin in a tabletop position with a dumbbell in your right hand, right palm lifted by your chest, elbow bent at 90 degrees. Extend the weight behind you so that your arm is parallel to the ground. Return back to start.
Tones core, hamstrings, and booty!
MOVE 13
MOVE 14
ROCK THE BOAT
V SIT BICYCLES
Alternate sides for 30 seconds
Complete as many reps as you can in 30 seconds
Sculpts your obliques and lower abs!
Tones obliques and lower abs!
Begin in a v-sit position holding a dumbbell between both hands in front of your upper body. Tilt your upper body and the weight over to the right. Switch sides.
Begin in a v-sit position with your arms together, elbows and legs extended. Raise your right knee up to your chest and tilt your upper body to tap your left elbow to your knee. Switch sides.
MOVE 2
BACK LUNGE & BICEP CURL
HIGH KNEES
Complete as many reps as you can in 30 seconds
Complete as many reps as you can in 30 seconds
Tones your booty, quads, lower abs, and biceps!
Raises your heart rate and boosts your metabolism!
Begin in a lunge position with your right foot forward, holding a set of dumbbells by your side. Make sure your knee doesn’t go past your toes. Push off your back leg and lift your right knee up toward your chest as you perform a bicep curl. Lower back to start.
Run in place with high knees! Make sure to land softly on your feet and bring your knees up as high as you can.
MOVE 3
MOVE 4
BACK LUNGE & SHOULDER PRESS
LEG CURLS & SHOULDER RAISE
Complete as many reps as you can in 30 seconds
Alternate sides for 30 seconds
Tones your booty, quads, lower abs, and shoulders!
Tones your shoulders and hamstrings while raising your heart rate and metabolism.
Begin in a lunge position with your right foot forward, dumbbells held up by your shoulders. Make sure your front knee doesn’t go past your toes. Push off your back foot and bring it toward your chest as you press the dumbbells directly above your head. Lower back to start.
Start with your arms be your side and legs wider than shoulderwidth apart. With a slight bend at the elbow, raise your arms out to the side and bring your foot up to kick your booty. Lower back down and step to the opposite side.
MOVE 5
MOVE 6
SIDE LUNGE & UPRIGHT ROW
SKATERS
Complete as many reps as you can in 30 seconds
Alternate sides for 30 seconds
Sculpts your quads, booty, lower abs, and shoulders!
Raises your heart rate and boosts your metabolism!
Begin in a side lunge with your right leg bent, arms lowered down by your right foot. Make sure your right knee doesn’t go past your toes. Push off your right foot to transition to a standing position. Raise your right knee as you pull the dumbbells up by your chest, elbows out to the side. Slowly lower back to start.
Begin standing on your right foot with your left bent behind you, upper body slightly hinged forward. Hop out to the left side and land on your left foot.
MOVE 7
MOVE 8
LATERAL RAISES
ROTATING JUMP SQUATS
Complete as many reps as you can in 30 seconds. Switch legs after 15 seconds.
Complete as many reps as you can in 30 seconds
Strengthens your shoulders! Begin standing on your right leg, left foot lifted off the ground and arms slightly in front of your hips with a slight bend at the elbow. Engage your core to maintain balance and raise your arms out to the side. Slowly lower back down.
Sculpts your booty and quads and boosts your metabolism! Begin in a squat position, making sure your knees don’t go past your toes and core is engaged. Jump into the air and turn to your right. Land softly back into a squat position. Jump into the air and turn back to facing forward. Next jump, turn to the left.
MOVE 9
MOVE 10
HEE HAW WITH A JUMP
PLANK TUCK JUMPS
Complete as many reps as you can in 30 seconds
Complete as many reps as you can in 30 seconds
Tones your quads, booty, hamstrings, and core!
Tones your shoulders and lower abs while boosting your heart rate and metabolism!
Begin on your knees with your arms by your side. Lean your upper body back and lift your arms out in front of you. Raise back up. Step up to a squat position, legs hip-width apart. Hop a few inches off the ground. Lower back down to start.
Begin in a plank position with your hands directly below your shoulders and core engaged. Jump your feet toward your palms, then immediately jump them back to start.
MOVE 11
MOVE 12
TABLETOP TRICEP EXTENSIONS
PLANK LEG LIFTS
Complete as many reps as you can in 30 seconds. Switch legs after 15 seconds.
Complete as many reps as you can in 30 seconds
Sculpts your triceps!
Begin in a plank position, hands directly below shoulders and core engaged. Lift your right leg up in the air. Lower back down. Repeat on the opposite side.
Begin in a tabletop position with a dumbbell in your right hand, right palm lifted by your chest, elbow bent at 90 degrees. Extend the weight behind you so that your arm is parallel to the ground. Return back to start.
Tones core, hamstrings, and booty!
MOVE 13
MOVE 14
ROCK THE BOAT
V SIT BICYCLES
Alternate sides for 30 seconds
Complete as many reps as you can in 30 seconds
Sculpts your obliques and lower abs!
Tones obliques and lower abs!
Begin in a v-sit position holding a dumbbell between both hands in front of your upper body. Tilt your upper body and the weight over to the right. Switch sides.
Begin in a v-sit position with your arms together, elbows and legs extended. Raise your right knee up to your chest and tilt your upper body to tap your left elbow to your knee. Switch sides.
