50’s / 30’s workout
| Warm-up | |
| 50 / 30 | Squats |
| “ | Push-ups |
| “ | Dips |
| “ | Medicine ball slams |
| 5 or 3 | Sprints |
| 50 / 30 | Horizontal leaps |
| “ | Mountain climbers |
| “ | Up & down hold |
| “ | Crunches |
| “ | Bum hops / toe taps |
| Extension | |
| 50 | Burpees |
| 50 | Supine row |
| Stretch | |
50’s / 30’s workout
| Warm-up | |
| 50 / 30 | Squats |
| “ | Push-ups |
| “ | Dips |
| “ | Medicine ball slams |
| 5 or 3 | Sprints |
| 50 / 30 | Horizontal leaps |
| “ | Mountain climbers |
| “ | Up & down hold |
| “ | Crunches |
| “ | Bum hops / toe taps |
| Extension | |
| 50 | Burpees |
| 50 | Supine row |
| Stretch | |