CARDIO

LOWER

UPPER

8X Jab, 8X Hook, 8X Bob & Weave

Shoulder Press (body bar)

Squats (holding body bar)

Double Knee Strikes

Lateral Raises (body bar)

Wide Squats (holding body bar)

Triple Knee Strike and 1X Jab

Forward Raise (bar)

Hamstring Curls

Thrust Kicks

Triceps (bar)

Squat/Side Raise

Step:  Knee up with power 2X, 2-knee repeater, down and Jack

Biceps

Inner Thigh Raise (hold bar for balance)

Up, Up onto the Step in a V-clap overhead as you hop together, step down, 2X (10 counts) and 2-curl repeater (6 counts)

Body Bar:  1X forward raise (1-4), Deep Squat and hold bar on thighs (5-8), alt. arms up (9-12), raise up (13-16)

At the end of the Step:   balance on one foot, one legged squat dropping the bar on the step, raise up and stretch up tall, big squat down and pick up the bar, come up (Do 16 reps one side and then repeat for other side.)

Hop Skip Across the Step and 1X Jack

Upright Row, bar forward, drop slowly

Step Ups

Peg Leg

Arnold Arms

Hold bar vertically, 1-2-Pause and Curtsy Lunge

1X Kick to the Corner, 1X Thrust Kick to side of the room, 3-curl repeater

At the end of the Step:  Squat/Thrust 1-4), Hop feet wide (5-6), push up (7-10), bring feet together (11-12), in (13-14) and up (15-16)

Dead Lifts