Core: 3x

• Standing March

• Weighted straight leg raise

• Full sit ups

• Heel toes

• Russian twist

  Circuit: 3x

• Deadlift

• Calf raises

• Shoulder press

• Back flys

• Upright rows

  Cardio 3x

• Mountain climbers

• Burpees

• High knees

• Jump squats

• Swimmers