Always start your workout with a light 1 Minute jog.

Always, always, always HYDRATE before and after your workout.

MONDAY
Hip Lifts 2 min. *Tip* for extra burn extend hips as high as you can pull
tummy in and hold for 15 sec.
Jump Splits (2 min)
Rotating side lunge (2 min)
Pulse Lunge (2 min)
Break 30 seconds (2 min)
Toe touches (2 min)
Plank (1 min)
Hip extensions (1min/side)
Squat jumps (2 mins)
5o Squats
Repeat 3X
*Bonus Tip* Maximize Your Workout. End with a 15-minute run

Tuesday
Light 20 minute run, skip, jump rope, dance, brisk walk any activity that
elevates the heart rate. Youre resting your muscles and allowing them to
repair.

Wednesday
Hip Lifts (2 min)
Squat jumps
Toe Touches (2 min)
Kick Downs (2 min)
Break 30 sec.
60 Squats (2 min)
Pulse Lunges (2 min)

Hip extensions (1min/side)

Plank (1 min)
Alt. Forward Lunges (2 min)
Rep 3X

Thursday
20 minute run, skip, jump rope, dance, brisk walk any activity that
elevates the heart rate. Youre resting your muscles and allowing them to
repair.

Friday
Squat jumps (2 min)
Split Jumps (2 min)
Pulse lunges (2 min)
Walking Lunges (2 min)
Break 30 sec. (2 min)
High Knee (2 min)
50 Squats (2 min)
Lateral Squats (2 min)
V-Ups (2 min)
Mountain Climbers (2 min)
Pulse Squats (2 min)
Repeat 3x
*tip* Add weights for added burn
Always end your workout with a good cool down.