Warm up
High step march
1×8 per leg Step across body high knees
3×8 bw squats
1×8 per leg high knees
2×8 Butt kickers
Super set x3
8 Sumo squat
8 Deep Squat
8 Jump squats
Intermission: push up complex A
1×8 push up
1×8 wide push up
1×8 narrow push up
Rest: 45s High step march
Super set x3
8 per leg lunges
8 per leg Straight leg donkey kicks
8 per leg fire hydrant
Intermission: push up complex B
1×8 incline/decline push up
1×8 staggered push up
1×8 spiderman push up
Rest: 60s High step march
Super set x3
8 pulse squat with 4 sec pulse
8 per side, side lunges
16 per leg toe taps
Intermission: push up complex A
1×8 push up
1×8 wide push up
1×8 narrow push up
Rest: 45s High step march
Super set x3
8 per side pulse lunges 4 sec pulse
16 Plié Squat Calf Raises
8 per side single leg deadlift
Intermission: push up complex B
1×8 incline/decline push up
1×8 staggered push up
1×8 spiderman push up
Rest: 60s High step march
Ab burn out: Superset x 3
10 Double crunch
20 Lying alt. leg lifts
20 Russian twists
20 Bicycles
20 Opposite hand to feet
10 Toe touches