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    After a warmup, perform rounds of exercises. Try to move from one exercise right to another. Cool down after workout.

     
    Hip Lift

    50 sec

    Drive down through heels.

    Plyo Push Up

    50 sec

    Keep back long and straight.

    Russian Twist

    50 sec

    Keep chest open.

    Mountain Climbers

    50 sec

    Brace core.

    Reverse Lunge to Knee Drive

    50 sec

    Keep hips square to front.

    Jump Squat

    50 sec

    Hips down, chest up.

    Plyo Lunges

    50 sec

    Jump backwards in lunges.

    Skater to Vertical Hop

    50 sec

    Keep hips square to front.