Flow
20 minutes -squat 10 -push up 10 -inchworm 10  
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Burpee Challenge
 How many sets of 10 can you do in 10 minutes ? Burpee- Plank- Push up- Tuck jump
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Legs session
1. Back leg raise – 4×15 2. Side leg raise – 4×15 3. Front leg raise – 4×15 4. Bird
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Upper Body Band
Mini band shoulder activation 3×10 Mini band overhead shoulder activation 3×10 Chest band flies straight hands 3×10 Chest band flies
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Arm it!
Weight jumping jacks 20 reps Inner bicep 10 reps Overhead tricep extensions 10 reps Shoulder side raise 10 reps each
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Box workout
Find a sturdy raised surface to do this workout! Box push up 8   Reverse box plank 20 sec Side to
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Jump Jump Jump
Split jumps 20 sec Dead lift 10 reps Single leg lunge jump 8 reps left-8 reps right Squat jump 10
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Challenge
How many rounds can you do in 10 mins?   Push ups x5 Mountain climbers  x20 Froggers x10  
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Round 2
1.  Kick and lunge 4x20sec (two reps left leg – two reps right leg alternated) -10 sec break between sets
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Cardio and Core
2 rounds each round  3 times 2 minutes break after each round   Cardio Air squats 10 Burbee plank 10
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