Fast and Furious by Oxana

No equipment FAST and FURIOUS by Oxana warmup: Jog Knee circles Down dog cobra Fwd back lunges SET 1. Pyramid up 20:10, 30:10, 40:10, 50:10 Lat high knees drop and pop (Suicides) (run from one side of the room to another tapping the floor on each side) SET 2. 50/10 HIIT ( twice ) 1. Plank Jacks shoulder taps 2. 3 pulses 1 tuck jump 3. kick under pushups to T-stand 4. 3 switch lunges, 1 kick 5. Reptile pushup 6. Standing switched kicks 7. Walk into plank, tricep pushup, frog jump 8. Jugglers 9. Reverse plank with leg lift 10. Skaters SET 3. Tabata pairs 20:10 8x 4 mins each 1. 5 low jacks 1 star jump 2. Side plank leg lift (right) 1. 4 lateral hops, 180 tuck jump 2. Side plank leg lift (left) SET 4. Pyramid down 50:10, 40:10, 30:10, 20:10 Plank hops (3 way) SET 5. 20 Reps each 1. Diamond pushup burpees 2. Lunge back touch down and kick R 3. Lunge back touch down and kick L 4. Squat jumps 5. Walking pushups 6. Toe touch jacks 7. Commando plank 8. Hip thrust (right leg) 9. Hip thrust (left leg) 10. Wide mountain climbers SET 6. Burnout 60 sec each exercise no rest 1. Heel clicks 2. Half burpees 3. Roll back to Diamond jumps 4. Fast feet 5. Angry donkeys