No Jumping... Total Body Workout

Warm Up-

20 Basic Squats

20 Frog Squats (Toes Out)

20 Lateral Lunges R 

20 Lateral Lunges L

20 Pushups 

20 Tricep Dips

Workout:

Do this 2 times as quick as you can with as little rest as possible!

20 Squat Hammer Curl and Press 8lbs

20 Basic Squats 8lbs

20 Frog Squats 8lbs

20 Frog Squat with a Row 8lbs

100 Single Rapid Fire 5lbs

20 Lateral Raises 5lbs

30 Alternating Side Bends 5lbs

100 Single Flurries 5lbs

30 Shoulder Press 5lbs

10 Single Rapid Fire 5lbs

30 LOW Squats no weight

15 Pulsing Squats  no weight

30 LOW squats no weight

30 Basic Crunch

50 Slow Bike

30 Tap for toes

15 Bike Bike Buttup

30 Basic Crunch

Weighted Workout #2

Do this twice:

30 Basic Crunch

30 Cross Over Crunch

30 Turtle R

30 Turtle L

50 Slow Bike

15 Bike Bike Crunch

Modified Pushups 2x20

Plank to Pushup R 2x20

Plank to Pushup L 2x20 

Plank Taps (Plank tap R hand to L shoulder then L hand to R shoulder) 2x30 singles

20 Tricep Pushups (elbows in!)

On mat on your knees:

Bicep Curl 2x20 8lbs

Shoulder Press 2x20 8lbs

On all 4's Row R then Row L 2x30 Singles 8lbs

On all 4's Out and Back with Legs 2x20

Pulse Back R Leg x30, L Leg x20

Plank Bring R leg into R elbow then L Leg into L elbow 2x30 singles

Teapots 2x30 (bend weights to R then L by your side) 2 15lb weights

Wood Chop R 2x20 Wood Chop L 2x20 15lb weight

Squat and Press R 2x20 15lbs

Squat and Press L 2x20 15lbs

Swoop Lunge 2x20 R 15lbs

Swoop Lunge 2x20 L 15lbs