A. WARM UP(5 minutes)
1. Jumping jacks( 1 minute 10 seconds)-
a. assume a sturdy position with feet together and arms at your side.
b. Slightly bend your knees, and propel yourself a few inches into the air.
c. While in air, bring your legs out to the side about shoulder width or slightly wider.
d. As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement.
e. Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent. 2. Seal jacks(1 minute 10 seconds)- a. Stand tall with your feet together and arms extended in front of your chest. b. Jump out spreading your legs and snap your arms to the sides.
c. Jump back to start and repeat. 3. Flings(1 minute 10 seconds)-
a. The beginning of the fling has you starting looking like a “star” i.e. your hands are straight out to the side and legs are held wide.
b. From this position, cross your right arm over your left and your right leg over your left. c. Go back to the “star” position and reverse the process. 4. Prison squats(1 minute 10 seconds)-
a. Stand as tall as you can with your feet spread shoulder-width apart.
b. Place your fingers on the back of your head (as if you had just been arrested).
c. Pull your elbows and shoulders back.
d. Your lower back should be naturally arch Brace your core and hold it that way.

EXERCISES(12 minutes) 1.Box jumps/ step ups-need box
a. stand in front of a secured box or platform
b. Jump onto box and immediately back down to same position.
c. Immediately repeat. 2.split squat jumps a. Get into a low lunge position with one leg in front of the other b. In the low position, jump up and switch leg positions and land in a low lunges c. Repeat this exercise back and forth as many times as desired. `3.dips/chair
a. Stand in front of a chair
b. Sit down on the edge of the seat and place your hands behind your hips
c. Lift your buns off of the seat and walk your feet forward 4.planks L/m/r
a.Lie Flat on the Floor
b.Perform a Push Up
c.Tighten Your Abs Muscles
d.Hold It for 20 seconds

5.squats
a. Place feet a little wider than shoulder-width apart, hips stacked over knees, knees over ankles.
b. Roll the shoulders back and down away from the ears. Note: Allowing the back to round will cause unnecessary stress on the lower back.
c. Extend the arms out straight so they are parallel with the ground, palms facing down (like your hands are on someone’s shoulders at a 7th grade dance). Or, if it’s more comfortable, pull the elbows close to the body, palms facing each other and thumbs pointing up.
d. Initiate movement by inhaling into the belly, and unlocking the hips, slightly bringing them back. Keep sending hips backward as the knees begin to bend.
e. While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight.
f. Keep the head facing forward with eyes straight ahead for a neutral spine.
g. Let the hip joint squat lower to the ground than the knees, if comfortable. Pro tip: Try squatting onto a box. Gentle tapping it with the butt will be a reminder to squat low.
h. Engage the core, and exhale while driving through the heels to return to standing. Imagine the feet are spreading the floor (the left foot to the left, right foot to the right) without actually moving the feet. 6.curl press - need DBs a. Turn your palms to face you as you curl, then away from you as you press overhead. b. Keep your lower back straight for the whole move. 7.jump rope - need jump rope
a. Jump 1 to 2 inches off floor, giving rope just enough space to slip under feet -- only the balls of feet should touch the floor.
b. Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders.
c. If you tire out before you finish the workout, drop the rope, but keep arms and legs going. Work up to using the rope full-time
d. To find a rope that fits, place one foot in the center of the rope and lift the handles -- they shouldn't go past your armpits. 8 .leg up ab curl
a. First, lay down flat on the ground with your arms opened out on both sides.
b. Next, raise your legs up into the air so they are vertical to your body.
c. Now, raise your upper body into the air, touching your ankles as you get up higher.
d. The goal is to reach the outsides of your ankles as you get up, but touch as high as you can 9.tempo push ups 3-2-1 a. get in a pushup position, abs tight, back straight b. count to 3 on the way down (1 1000, 2 1000, 3 1000) c. Repeat CONCLUSION 1.cardio to finish –
a. down and backs 3-5 mins 2.break into 2 groups 3.group 1 sprints 30 seconds while group 2 rest 4.switch