Warm up - 5 Minute Jog or Bike, 10 Push Ups,10 Squats

1. Staggered Push Ups w/ Hip Extensions – 20 total (1o extensions each leg)
2. Lunge w/ Curls and Press – 40 total (20 each leg)
3. Spider Push Ups – 20 Total (10 each leg)
4. Hamstring Curls on Ball - 20 with Both Legs, 10 on each leg, 20 on both legs
5. Plank – 1 Minute and 30 Seconds
6. Side Plank Shoulder Raise – 15 each side
7. Jump Squats – 50
8. Regular Push Ups – 30
9. Side Plank Shoulder Raise – 30 seconds each side
10. Bicep Curls – 7′sRead Description on Video
11. Bent Over Rows – 2 sets of 20
12. Medicine Ball Get Ups – 1 Minute
13. Roll Ups – 1 Minute
14. Medicine Ball Twists – 1 Minute

Stretch

- MidwestFit Team

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