At the bottom of the page are videos to show how to do the moves.
Set 1- (repeated twice)
- Cardio: alternate between step-touch and diamond jumps with heel taps in air
- Strength: lunges, alternating legs on each rep. Come back to center between each rep.
Set 2 (repeated twice)
- Cardio: hands in air high knee run 8 counts, 2 burpees
- Strength: plie squats with slow dumbell jabs (use about 5-8 pound dumbbells)
Set 3 (repeated twice)
- Cardio: side to side jumps high speed alternating with easy ham curls (use a higher weight maybe 8-10 pounds)
- Strength: pushups
Set 4 (repeated twice)
- Cardio: power 4's* jacks, skaters, mountain climbers, squat jumps
- Strength: combined movement: tricep kickback and leg extension from all fours
Set 5 (repeated twice)
- Cardio: repeater countup **
- Strength: standing on one foot, lift leg up with knee bent at 90degrees, same time perform bicep curl, extend leg straight out flexing quad as you press dumbbells overhead, bend knee weights come down, foot on floor weights by side
Set 6 (repeated twice)
- Cardio: fast feet straddle run
- Strength: pec flyes with heel drops
*4 Simple exercises performed for 30 seconds one right after the next, rest for 30 seconds then do it again
** Start with one step-knee, then two step-knees, then 3,4,5,6,7, all the way of to 12....switch legs
Video showing how to do a diamond jump:
video showing how to do a proper Burpee:
video showing how to do power squats:
video showing how to do mountain climbers:
Video showing how to do squat jumps:
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