Warm up of slow high knees, butt kickers, side lunges, hamstring kicks, and arm circles.
3 Stations/3 Groups, 1 group at each station for 8 minute circuits:
Station 1: 20 reps each-lunge with overhead press, bicep curls while holding squat, lateral arm raise with dumbells, “kettle bell” squat thrusts, Run length of parking lot. Repeat for 8 minutes.
Station 2: 10 each or 10 on each side-All on curb-Tricep dips, split lunge, decline push ups, side sumo squats. Repeat for 8 minutes.
Station 3: Indian Run 1 lap (or jog/walk small lap), Jumping Jacks 30x, Burpees 10x, standing heel raises 20x. Repeat for 8 minutes.
Together as group:
Bear crawl position donkey kicks 10x each leg
Plank hip dips 10x each side
Hold plank 30 seconds