1.0 FLOOR

  1. Kneel lunge to stretch quads (each side)
  2. Paddling stretches (3 x 30)
  3. Hip Plank (3 x 15)
  4. Jump to standing surf stance (3 x 5)
  5. Banana stretch feet and hands off of the ground (3 min)
  6. Cobra (3 x 30 sec)
  7. Child pose (3 x 30 sec)
  8. Touch toes (3 x 15)

2.0 BALANCE

  1. Half swiss ball weight transfer (5 min)
  2. Leg raise kick forwards and backwards (4 x 15)
  3. Leg swings across the body (4 x 15)
  4. Half Swiss ball squats stay low to open up hips (30 sec)

3.0 CARDIO (HIIT)

  1. Rowing machine (5 min: 15 sec intense followed by 45 sec lower intensity)
  2. Skipping (5 min: Basic, running man, singles/doubles, crossovers and double unders)

4.0 UPPER BODY

  1. Swing arms across the body (30 sec)
  2. Rotate arm forward each side (30 sec)
  3. Stretch arm across the body (4 x 15 sec)
  4. Rotate torso pivot feet (30 sec)

5.0 CORE

  1. 7 Minute abdominal workout