Workout Block #1 — Lower Body & Core (20 min)
100 squats
200 donkey kicks (100 left + 100 right)
100 flutter kicks
100 toe touches
200 Russian twists (100 left + 100 right)
100 bicycle crunches
100 ins and outs
100 sit ups
100 butt kicks
360-second plank (6 minutes)
---
Workout Block #2 — Upper Body (20 min)
100 shoulder taps
100 push ups
100 arm circles (50 clockwise + 50 counterclockwise)
100 wall push ups
200 side crunches (100 left + 100 right)
100 bent over rows
100 lateral raises
100 front raises
100 tricep pushups
---
Workout Block #3 — Cardio & HIIT (20 min)
100 burpees
100 mountain climbers
100 plank twists
100 high knees
100 sumo squats
100 lunges
100 jump squats
100 knee highs
100 split jumps
100 jumping jacks
100 frog jumps
200 step farmers walk
---
Workout Block #4 — Core & Flexibility (20 min)
220 hip dips
100 leg lifts
360-second wall sit (6 minutes)
100 flip kicks
100 hill risers
100 scissor kicks
100 slow swimmers
100 spider mans
100 heel touches
100 windmills
360-second plank knee to elbow (6 minutes)
360-second windshield wipers (6 minutes)
100 inner thigh criss crosses
100 standing outer thigh lifts
200 criss crosses
360-second V-ups (6 minutes)
100 leg circles
100 reverse crunch
100 curtsy lunges
Caption this Meme
