Awesome Combo of strength and cardio!! woo hoo

Jumping Rope or skip rope for 4 - 5 minutes
Stretch out

After the workout I explain what a couple moves are

Mini Interval Combos

• Calf raises holding 8 - 10 pound weights at your side ~ 30X
• Squats while holding a 8 - 10 pound medicine ball out in front of you ~ 30X
• Cross chops while holding two 5 pound weights ~ 30X
• Donkey kicks with a stability ball ~ 30X (each side)
• Planks on stability ball ~ 5 @ 30 seconds each
• Jumping jacks ~ 30X
• Jump rope ~ 1.5 min

Repeat combo 2x

Cool down and stretch out the whole body!

Cross chops : start by holding two hand weights out in front of you (like you have just done a frontal raise). You are going to make a BIG circle with the weights and twist at the waist to the right - bringing the weights down behind your butt. Twist back around and to the other side. Its kind of like you making a big half circle with the weights, they come all the way up and drop down behind your butt. Be careful not to swing weights. Just the waist should be working!

Donkey kicks on ball : have the body ball out in front of you a little ways. Place hands flat on ball stand on right leg, and do donkey kicks with the left leg. Keep leg bent and lift / lower. don't let that foot touch the ground. Really works the core!!

Planks on the ball : forearms are going to be on the ball. Come up on your toes / balls of your feet and hold yourself up in a plank. Keep the butt down.

Email with questions!!

ENJOY! =)

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