Workout:

•25 kettle bell squats

•2 Knee-in Push-ups

•20 yd frog jumps

•20 kettle bell squats

•4 knee in push-ups

•20 yd frog jumps

•15 kettle bell squats

•6 knee-in push-ups

•20 yd frog jumps

•10 kettle bell squats

•8 knee in push-ups

•20 yd frog jumps

•5 kettle bell squats

•10 knee in push-ups

•20 yard frog jumps

Then:

4 minute round alternating mountain climbers/sled/box jumps

Then:

25 curtsy lunges (ea. leg) alternating between overhead press and lateral raise.

•2 Thai squats

•20 yd lateral crawls

•20 curtsy lunges

•4 Thai squats

•20 yd lateral crawls

•15 curtsy lunges

•6 Thai squats

•20 yd lateral crawls

•10 curtsy lunges

•8 Thai squats

•20 yard lateral crawls

•5 curtsy lunges

•10 Thai squats

•20 yd lateral crawls

Then:

4 minute round alternating between heavy bag and sprints.

Cool Down:

Finish with 3xs the ab exercise of your choice.

Workout developed by Jill Trebilcock, owner/partner, Forge. LLC. Consult your physician before implementing any exercise or nutritional plan.