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THE WORKOUT

Warm Up - Do each exercise for 1 minute

• Squat Down Walkout with 2 x shoulder taps, 2 x pike back ankle taps

• Straight Leg Walkout to World's Greatest Stretch (1 x Right Hand Side, 1 x Left Hand Side)

• 10 x High Knees into 2 x Reverse Lunges raising hands above head each rep

Workout -

20 seconds work, 10 seconds rest

Do each exercise in the round 4 times

Take 1 minutes rest between each round

Round 1

• Squat with Push Kick

• Plyo Lunges 

Round 2

• Tucked Press Ups

• Jab, Cross

Round 3

• High Burpee

• Mountain Climbers

Round 4

• Bicycle Crunches

• Hollow Hold

Cool Down

• Static Hip flexor stretch (30 seconds each side)

• Hug knee to chest, then rotate through lumbar spine and drop to opposite of the body rotation (30 seconds each side)

• Shoulder reach through (30 seconds each side)

• Up Dog (30 seconds)

• Child’s Pose (30 seconds)