-Cardio and Arms-

Jump Rope 30 seconds

45 seconds of each

Jump Switch

burpees

Tuck Jumps

Star Jacks

Football Runners

Jump rope 3o seconds

15 reps of each right leg forward

Arnold Press

Curl and Press

Row to Tricep kickback

Left Arm Cross Body Curl

Bow and Arrow Pullbacks 

Wide Arm Push ups

Jump Rope 30 seconds

45 seconds of each

Jump Switch

burpees

Tuck Jumps

Star Jacks

Football Runners

Jump Rope 30 seconds

15 reps of each left leg forward

Arnold Press

Curl and Press

Row to Tricep kickback

Right Arm Cross Body Curl

Bow and Arrow Pullbacks 

Wide Arm Push ups

Jump Rope 30 seconds

45 seconds of each

Jump Switch

burpees

Tuck Jumps

Star Jacks

Football Runners

Jump Rope 30 seconds