Pure cardio
Warm up
Jog 123
stretch
Jumping jacks
Heisman
butt kicks
high knees
mummy kicks
repeat
water break
suicide drills (tap 3 steps to the right, tap 3 steps to the left)
switch kicks (jumping alternating front kicks)
wide football sprints
stance jacks (jumping jack but touch floor when legs are apart
pedal and lunge (sprints then 2 plyo lunges)
8 hooks then 4 very high jump rope jumps
power jacks (like a plyo jack)
no break into level 2 drills
8 pushups then 8 runs then jump up
frog jump (jump forward then backwards)
power knees (one leg stays on floor and bring other knee up to touch hands
moutain climbers (job in place as hands alternate up and down)
ski jumps
scissor runs (alternate feet forward)
suicide jumps (squat thrusts with a jump)
push up jacks (do a pushup but leg go wide when your down then come in as you rise)
water break
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