Speedy Sculpt Strength, Cardio, and Abs

Speedy Sculpt: Strength, Cardio and Abs Ball Heavy med light weights 16” elv warmup: jogging leg circles down dog cobra lunge and twist jumping jacks 60:15 2x 20 mins 1. Sa fly + Lunge back hands together and twist 2. Push-up on dumbbell+ kick under + t-stand press and headbanger 3. Manmakers 4. Incline chest press (ball) 5. Decline tricep push-ups + pike (ball) 6. Deadlift + squat + upright row 7. Clean and press + rotational DL down and drop weight + jump over weights + rotating DL back up to clean and press again 8. Flying leg tricep push-up pistol burpee (2 tricep push-ups at bottom SL plank hop in+ pistol at the top) 50:10 2x (10 mins) 1. Angry donkey heel clicks  2. Ninja (pistols) start jump 3. Weighted Chair lunges  4. 3 flying leg  Mtn climber to warrior 3 + hands down rainbow glute raise 5. broad jump + box jump+ bunny back 60:15 2x 10 mins 1. Lat pull over butterfly legs  2. V up 5+ v split pulses 5 3. Leg raises weighted toe reach 4. 10 Mtn climbers + SA plank switches/flip and 5 jackknifes