Check out my video for this workout on my Facebook: TheKey Ketchup  

4 SETS EACH EXERCISE

SET 1

Criss Cross Squat (15 each x4)

Jumping Squat (15 each x 4)

High Knees - running in place bringing your knees to your chest (or as high as you can) (15 each x4)

Reg Squat with 40 pound weight. (Ass to grass) (15 each x 4)

SET 2

Side Bends with 35Ib weight - bend over to the side with weight in hand (15 each side x4)

Half Burpees- (15 x4)

Cross Curls- with 20Ib weights (15 each arm) x4

Jump Rope- 60 times x4

SET 3

ABS

Toe touches (with 25Ib weight) 15 x4

In and Outs (25lb weight) 15 x4

Bicycle Crunches- 20 x4

Side to Side Planks- 15 x 4

30 second sprint after each set