Day 1
**Preferably use a mini band, if you are able and want to go even more intense use a mini band over knees and one over ankles
*Wide to narrow squat jumps x 30 seconds then hold squat for 30 seconds w/laying on back feet 6 inches off ground and pull right leg out to side x 30 seconds then left leg x 30 seconds w/lat raises (keep bands on to save time) x 45 seconds x 3 rounds
**Still using mini band**
*Squat and raise leg back (alternating) x 1 minute w/in push up position pulse right leg x 30 seconds then left leg x 30 seconds w/bent over alternating db rows x 1 minute (keep bands on to save time) x 3 rounds
**No more bands**
*Bulgarian/Russians (back foot on bench squat down and hop up) x 45 seconds each leg ss w/bench dips x 45 seconds ss w/in plank position pull knee up to same side elbow x 1 minute x 3 rounds
*Step ups and raise back leg up x 45 seconds each ss w/squat and 1 arm db curl to press x 45 seconds right, squat and 1 arm db curl to press x 45 seconds left arm w/pelvic raises x 1 minute x 3 rounds
**If you don’t have time to do 3 rounds on all, do 2**
Day 2
*In push up position hope feet out and in x 45 seconds w/in push up position feet together hop side to side x 45 seconds ss w/wipers x 1 minute ss w/side lunges to curtsey lunges x (alternating) x 2 minutes x 2 rounds
*Side planks raise top leg up and down x 45 seconds right side, side planks raise top leg up and down x 45 seconds left side ss w/skull crushers with leg raises x 45 seconds ss w/TRX or Australian chin ups x 45 seconds x 2 rounds
**Run x 20 seconds on 10 seconds off x 6 rounds
*Bent over rear delts (palms facing in) x 45 seconds ss w/incline db press x 45 seconds ss w/bench v ups x 45 seconds ss w/glute thrusts x 1 minute x 3 rounds
*Mt climbers x 20 seconds on 10 seconds off x 6 rounds
Day 3
*Swings x 3 minutes
*Close grip push ups 4 x 20 sec rest 10 sec
*Glute thrusts x 3 minutes
*Straight arm pulldowns 4 x 20 seconds rest 10 seconds
*Leg curl/pelvic raises with ball x20 ss w/core froggers x20 go back and forth x 3 minutes
*Bent over barbell or db rows with palms up 4 x 20 sec rest 10 sec
*Squats x 3 minutes
*Kneeling db press 4 x 20 sec rest 10 sec
Day 4:
*Glute Thrusts or pelvic raises x 1 minute
*Swings x 2 minutes
*Chin ups x 1 minute-jump up and lower down slowly if need be, or you can do TRX chin ups or bent over rows with dbs and palms up
*Glute Thrusts or pelvic raises x 1 minute
*Squats and press x 2 minutes
*In push up position pull knee outside tricep x 1 minute
*Squats and curls x 2 minutes
*In push up position pull knee to opposite tricep x 1 minute
*Side burpees x 2 minutes
*Wipers x 1 minute
*Rest 45-60 seconds*If you need to rest 15-30 seconds after any exercise go ahead, but your transition to the next move should be your rest.
**Repeat in opposite order**
Day 5:
*Jump rope or simulate jump rope (really focusing on core and glutes being tight) x 2 minutes, rest 30 sec, x 1.5 minutes rest 30 sec, x 1 minute rest 15 sec, x 30 sec-in place of resting you can do push ups
*X burpees x 1 minute ss w/In squat position using a band rear delts (reverse flies) x 30 seconds x 3 rounds
*Side step ups and side leg raises x 1 minute each leg ss w/scissor kicks x 1 minute ss w/leg raises and thrusts x 1 minute ss w/running in place high knees or run if you have the room with high knees x 1 minute x 3 rounds
*Mt climbers (tabata) x 8 rounds-rest in plank
Day 6:
*Squats (arms over head) x 2 minutes
*Close grip push ups x 1 minute
*Squat jumps (hands behind head-prisoner) x 2 minutes
*In push up position 1 arm rows x 15 each arm
*With a mini band over ankles wide to narrow squat jumps x 2 minutes
*With a mini band over ankles in push up position hop feet out and in x 1 minute
*Run x 2 minutes
*With mini band over ankles laying on back spread feet apart x 1 minute
*Surfer jumps x 2 minutes
*With mini band over ankles flutter kicks x 1 minute
**Repeat**
Day 7:
*Mt climbers to right side x 1 minute
*Mt climbers to left side x 1 minute
*Burpees with curl to press x 2 minutes
*Bent over rear delts with palms up x 1 minute
*Skull crushers laying on ball with glutes engaged x 1 minute
*Leg curls with ball x 1 minute
*Pelvic raises x 1 minute
*Dynamic jumps (squat down spreading feet and allowing palms to be flat on ground then jump up and extend arms overhead) x 2 minutes
*Alternating side lunges with a “pop up” between x 2 minutes
*Scissor kicks (abs) x 1 minute
*Curtsey lunges to side leg raises right side x 1 minute
*Curtsey lunges to side leg raises left side x 1 minute
**Repeat**