0 min – Warm up  / Joint mobility / Stretch

Warm Up – Formation jogging 2 groups with bounce backs

Stopping for  30 crunches , 50 squats and 20 pushups

10 min – Strength  Circuits

Upper Body  ( 5min)

Lower Body  (5min)

A)1 min Backwards Walking lunges  / B)jumping lunges

A)1 leg deadlifts /

B) hop and touch

Burpees

A + B)Hip extenders Hammy activators / with flitter

A)Jumping squats with 1 arm reach

B) Slow burner squats

A + B)Partner Towel Rows / swap

Mountain Climbers

A)Table Top Hold / adv flitter / alt on fist

B)Crab Walk

A)Moving Pushups (clock, clapping, Inch worms)

B) Slow burner Pushups to instructors count

Swap repeat –  1^st time through A –  2^nd time through  B variations

32 min – - Hill bounce backs 3 min – - 1 min rest – - 3min bounce backs

40  min Every Body Abs/core workout  

Plank – Behind knee crunches –  Reverse Crunches – Toe Touches – Side Planks

Scissor Legs – Partner dips and crunch combo / swap – Leg raises and holds – window washers – push pulls

50 min  Relay Race