2 min jumping jacks
5 sun salutations (try and jump back into the plank and from down dog to standing *more ashtanga style*)
2 min Bear Crawl
5 sun salutations
2 min burpees
5 sun salutations
2 min squat/tuck jumps
5 sun salutations
2 min straight arm plank to forearm plank
5 sun salutations
*TIP: Really breathe through the sun salutations and, if you need to rest, take a child’s pose
Find a playground!
Warm-up: Go through the entire playground 3-5 times depending on how long it is. TIP: Time yourself each time and try to go faster than the round you did before
40 Incline Push-ups (against a slide or post)
30 Tricep Bench Dips
EXTRA: If there is a pole, try climb it a couple of times!
Run around the playground x2
30 Box/Step Jumps
20 Raised Squats (each side)
15 Swing Lunges (each side)
Run around the playground x2
20 Hanging Knee Tucks (hold onto monkey bars and tuck knees to chest)
1:30 Incline Plank (on a slide)
Swing for 5-10 minutes
REPEAT AS WANTED!
100 jumping jacks
90 crunches, knees half way up
80 second plank on forearms
70 squats (35 regular, 35 plie)
60 Russian twists
50 short bridges
40 bicycle crunches
30 push-ups
20 tricep dips (on a chair or something)
10 v-ups
Pick a song!
Verse 1: Jumping jacks
Chorus: Burpees (plank, push-up, jump)
Verse 2: High knees
Chorus: Burpees
Verse 3: Mountain climbers
Chorus: Burpees
Verse 4: Star jumps
ENJOY! (:
60 jumping jacks
30 split lunge jumps (alternating)
15 push-ups
40 hip lifts/bridges
20 squat jumps
10 burpees
:60 plank
:30 high knees
:15 side plank (each side)
Repeat x2 (intermediate) x3 advanced with 2:00 break between each set
50 jumping jacks
10 burpees
40 jumping jacks
20 squats
30 jumping jacks
30 lunges (15 each side or 30 if you want a challenge!)
20 jumping jacks
:40 side plank (each side)
10 jumping jacks
50 crunches
Jumping jacks (rotating a quarter turn after each so you’re jumping in a square - 8,8,8,8,7,7,7,7,6…etc)
20 squats (knees forward) - 20 pulses on last squat
20 plie squats - 20 pulses on last squat
15 pushups (elbows in)
15 pushups (elbows out)
5 sun salutations
Level: beginner/intermediate
10 burpees
20 squats
30 lunges
40 toe touch abs
50 bridges
60sec plank
70 jumping jacks
Repeat as many times as you want
