321

Cardio:

• grapevine
• v-step
• jumping jacks
• *ham repeater

• On step, intervals of:
• jumping, rotating squats
• toe taps
• box jumps
• straddle quick feet
• step overs

• Line steps up in room:
• toe taps on one side, high knees back to line
• toe taps on other side, glut kicks back
• straddle quick feet, jog back
• right side, right leg on step, left leg off, karoke back
• left side, left leg on step, right leg off, karoke other side back
• shuffles diagonally over steps, jog back
• high knees across steps, glut kicks back

Strength:

• chest press laying on step and push ups with one arm on and off step
• tricep dips and back rows
• squats and over head press
• lunges and bicep curls

Core:

• plank with hands on step
• plank with toes on step
• legs in air, crunch up
• leg raises
• reg crunch
• climb rope in toes