Q – Charmin
Episode V: Charmin Strikes Back, Plyometrics
PAX –
Tupac
Floater
Chanel
Huffy
Hannibal
Shawshank
OK

Warm-up
25 side straddle hops
20 windmill
10 each side, touch ground, one leg back (balance)

Ab-Ripper X (25 moves each)
1. In-and-Outs
2. Bicycles
3. Crunchy Fog
4. Cross-Leg/Wide-Leg Sit-Up
5. Fifer Scissors
6. Hip Rock and Raise
7. V-Up Roll-Up
8. Oblique V-Up (x2)
9. Leg Climb (x2)
10. American Hammer
11. Supermans (pulse up)

STATION 1 : 7MIN
30 SECONDS EACH – 2 ROUNDS
1. HIGH KNEES
2. JUMPING LUNGES (option step back in walking lunge)
3. MOUNTAIN CLIMBERS
4. PLANK – pull knees across to opposite elbow
5. PLANK – PULL KNEE TO SAME ELBOW (SPIDERMAN)
6. SUPERMANS
7. BIG BOY SITUPS

STATION 2: 7MIN
30 SECONDS EACH – 2 ROUNDS
1. SQUAT JUMPS
2. IMPERIAL WALKERS
3. BURPEES
4. JABS
5. MERKINS
6. DIAMOND MERKINS
7. INCLINE MERKINS
8. DECLINE MERKINS

STATION 3: 7MIN
30 SECONDS EACH – 2 ROUNDS
1. PICKLE POUNDERS
2. MONKEY HUMPERS
3. REACH SKATERS
4. WIDE LEG SQUAT (toes out)
5. SIDE LUNGE
6. LAY ON SIDE, LIFT BOTTOM LEG
(upper leg bent)

BONUS ROUND – 3min
1. KNEE JUMPS
2. 2 BURPEE w/ TOE TOUCH
3. ANIMAL FLOW (kick bottom leg out break dance move)