30 minute full body workout with progress timer
Warm up
1. Gorilla walks
2. Dorsal raise breast stroke
3. Front plank reverse flyers
4. Side plank
5. Clock lunge
4mins pulse 30secs per move - 2 Rounds
1. Press up pulse
2. Squat pulse narrow and wide legs
3. Half sit up pulse
4. Back lunge pulse
4mins full range slow 45/15
1. Back lunge knee raise
2. Bent over row slow up fast down
3. Shoulder press
4. Single Leg bicep curl shoulder press
4 mins speed 45/15
1. Squat jump forward side jumps back
2. Step ups upper body
3. Skiers
4. Elbow to knee hand to foot
2 rounds 2minute finisher