Train and Transform: Cardio Workout 2

Warm up: perform each exercise for 30 seconds

Open Chest jacks
Spotty dogs double bounce
Lateral skip with to rotation extend
Jack -sumo squat- adductor stretch- forward arms raise
Reverse lunge - kick reach (hamstrings)

Workout: perform each exercise for 60 seconds.

Butt Kicker forward and back
Lateral Skater to side kick
Inverted lateral double bounce donkey kick
Split lunge x2 - instep x2
3x straight punches - skip across - 3x hooks
High plank Tic Toc - jump to squat stand
Wood chop Matrix - fwd, side L, fwd, side R
Single leg lateral hop squat thrusts
High plank step left - right
Fast feet fwd - single arm touch- fast feet back- single arm touch
3 lunge splits - jump across mat - 3 split lunges
Reverse bridge - jump feet in and out
Long jump forward - mini jumps back
Straight legs kicks along the mat - double jumps
Burpees 180 turn

Cool down: perform each exercise for 30 seconds

Prone position quad stretch
Pigeon
Seated groin stretch - Ming legs extended stretch
Seated hamstring stretch - seated side bends with arm over the top
Seated hamstrings stretch