30 Jumping Jacks
5 push-ups
7 punches
25 high knees
10 crunches
7 squats
5 p.us
10 c
5 p.us
7 s
30 jjs
1 min wall sit
5 p.us
25 hks
30 Day Jump Rope
- 200
- 250
- 275
- 300
- 350
- 375
- 400
- rest
- 450
- 500
- 550
- 600
- 650
- rest
- 700
- 750
- 800
- 850
- 900
- rest
- 950
- 1000
- 1100
- 1150
- 1200
- rest
- 1250
- 1300
- 1350
- 1400
- 1500
Resistance Training Exercises
Dumbbell squat
Dumbbell Step-up
Ankle Weight Hip Flexion
Ankle Weight Hip Extension
Ankle Weight Knee Extension
Ankle Weight Knee Flexion
Dumbbell Chest Press
Modified Push-Up
Machine Lat Pull-Down
Dumbbell One-Arm Row
NINJA SILENT WORKOUT
neila rey
thirty ninja squats
twenty chest expansions
forty-five seconds wall sit
forty leg raises
twenty turning kicks
forty punches
ten push-ups
forty-five seconds elbow plank
fifteen plank arm lifts
F.A.H.
30 jumping jacks
5 pushups
25 high knees
7 burpees
10 crunches
7 squats
5 pushups
10 crunches
5 pushups
7 squats
30 jumping jacks
1 minute wall sit
5 pushups
25 high knees
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