- Kettlebell Front Squat (Hold KB by the base at chest height – feet shoulder width (10 lb x 12 reps)
- Dumbbell Lunges – Hold DBs sideways at shoulder (5 lb x 10 lunges each side)
- Bridge on Platform – lying down placing feet on edge of platform push with heels (8 lb x 15 reps)
- Kettlebell Dead Lift – keep back straight (10 lb x 12 reps)
- Calf Raises with or without weight (2 5 lb DBs x 15 reps)
Fast Paced step-ups – on platform with 1 riser each side (20-30 seconds)
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Crunches – lifting arms
Jumping Jack forward and back (20-30 seconds)
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Ab Hold – holding feet 6 inches above floor hold as long as possible
Flourish 