Jump, Lift, Crunch, and Resist Workout by Trish King

Jump, Lift, Crunch, and Resist Workout by Trish King  16" and 24" elv Heavy med light weights Ball Warm Up: 1. Butt kickers 2. Swimmer arms (standing and in plank) 3. Prisoner squat jacks 4. Runners lunge + twist 5. Downward dog and cobra 6. Jumping jacks Circuits: 25:25:25:25:20, do the interval for each combo and repeat 2x=28 mins  Set 1:  1. Squat jump burpee 2. clean and press 3. v abs 4. frog push up Set 2:  1. iron legs 2. bicep curl 3. elevated plank kick through 4. tricep push-ups  Set 3:  1. skaters 2. weighted bridge 3. Russian twist 4. commandos  Set 4:  1. heel click, donkey kick  2. squat 3. star abs 4. flying leg push-ups  Set 5:  1. Burpee heel grab 2. army press 3. ball pass 4. back extension on ball Set 6:  1 broad jump,180 drop and pop 2 curtsy lunge left 3 side plank dip left 4 half step up pulse left Set 7:  1. two lunge jumps + 2 180 squat jumps 2. curtsy right 3. side plank dip right 4. half step up pulse right AMRAP set: 12 mins Jump AMRAP 3 min 5 burpee 5 handstand tuck jumps 5 sumo squat jumps Lift AMRAP 3 min *sorry I somehow forgot to do this set! Set your timer for three minutes and go for it!!* 5 Squat and press 5 swings  5 curl and upright rows Crunch AMRAP 3 min 5 ball knee tuck 5 leg circles  5 plank hip dips Resist AMRAP 3 min 5 wide stance push-ups 5 pike elbows to hands push ups 5 single leg push ups (alternate) Pyramid  40 star jumps 35 high knee toe taps 2=1 30 hip thrusts  25 chest press 20 full release rev lunges (down to a kneeling position , 10 per leg)  15 ball lat pull overs 10 t Stand push-ups  5 donkey kicks per leg  Tabata pairs 4 min each pair 12 mins  Pair1 : star jump handstands            Plank kick outs Pair 2: squat and deadlift             Runners Lunge toe taps Pair 3: step ups              Suit case crunches  Finisher:40:20 (20 sec skaters) 1. Burpee deadlift 2. Dragon lunges 3. Scissor abs 4. V crunch left 5. V crunch right