Fat Burn

20 box jumps rebounds

20 Step Up explosions each leg with weight

20 side step up each leg with weight

20 single leg hops forward/backward each leg

20 single leg hops side to side each leg

20 pendulum lunges each leg with weight

4 rounds

15 burpees with weight

25 jumping lunge with weight

35 jumping squats with weight

4 rounds

Strength Training

Regular Pushups 25 reps

Diamond Pushups 25 reps

Wide Pushups 25 reps

Bench Press heavy 10 reps

4 rounds

Back Lunge with weight 20 reps each leg

Front lunge with weight 20 reps each leg

Pendulum Lunge with weight 20 reps each leg

Heavy Squats with 3 sec pause at bottom 10 reps

4 rounds

Bicycle 50 each side

Russian Twist 50 each side

Jack Knife 50

V-ups 50

4 rounds