Time Yourself: 20 seconds of going hard, 40 seconds rest or 30 seconds of going hard, 30 seconds rest
Warm-up for all:
Bridges, Alternating Bird dogs, Plank for 1 minute or as long as you can, Walking knee grabs, walking butt kicks, walking frankensteins (hamstring stretch), 20 Jumping Jacks or for 1 minute
Workout 1: For beginners, 5 rounds, rest 1-2 minute between each full round
Squats
Wall push-ups
Split Squat right leg (a quick video showing proper form here https://www.youtube.com/watch?v=z0NUTXY1vF)
Split Squat left leg
Jumping Jacks or modified jumping jacks
Workout 2: For intermediate, if the beginner is too easy, 5 rounds, rest 1-2 minutes between each full round)
Squats (can try to add in jumping for some)
Bench Push-ups or use a chair
Alternating lunges
Skaters
Plank with mountain climbers
Workout 3: For more advanced, 5 rounds, rest 1 minute between each full round
Squat Jumps
Push-ups
Alternating lunge jumps
Chair Dips
Burpees (step-backs, or use a couch/ bench for an easier variety)
