Marching

Move fast and move efficiently to maximize calorie burn, build endurance, and reduce chance of injury!

(Make sure you are cleared by your Dr. to exercise.)

Complete each exercise with no rest between

Warm Up

Jogging 100 yards Backpedal 50 yards then Jogging 50 yards Skipping 50 yards then Jogging 50 yards High Knees 50 yards then Jogging 50 yards Lateral High Knees 50 yards (left) Lateral High Knees 50 yards (right) Lateral Shuffle 50 yards (left) Lateral Shuffle 50 yards (right) Inch Worm Planks 50 yards Rest 90 seconds

Move Faster!

Jump Rope 60 seconds DB Incline Press 60 seconds Renegade Rows 60 seconds DB Shoulder Press 60 seconds DB Bicep Curls 60 seconds DB Overhead Triceps Extensions 60 seconds Rest 90 seconds

Jump Rope 70 seconds Leg Raises 60 seconds V-Sit 60 seconds Side Plank 60 seconds (left) Side Plank 60 seconds (right) Rest 110 seconds

Jump Rope 80 seconds DB Overhead Squats 60 seconds DB RDL's 60 seconds DB Walking Lunges 60 seconds each leg DB Hip Thrusts 60 seconds Rest 130 seconds

Jump Rope 90 seconds DB Incline Press 60 seconds Renegade Rows 60 seconds DB Shoulder Press 60 seconds DB Bicep Curls 60 seconds DB Overhead Triceps Extensions 60 seconds Rest 140 seconds

Jump Rope 100 seconds Leg Raises 60 seconds V-Sit 60 seconds Side Plank 60 seconds (left) Side Plank 60 seconds (right) Rest 150 seconds

Jump Rope 110 seconds DB Overhead Squats 60 seconds DB RDL's 60 seconds DB Walking Lunges 60 seconds each leg DB Hip Thrusts 60 seconds Rest 160 seconds

Cool Down & Stretch Full Body Stretch From Head To Toe!