Ab workout (go back to back each workout 1-6… :30 rest in between rounds)

  1. Jump rope 1min :30 regular :30 alternate 
  2. Ab roller 3×30
  3. Pull ups 3×15
  4. Db rotation 3×30
  5. Plank 3x 1min hold
  6. Knee kicks 3×30

5 min each station nonstop…rest 1-2min in between station

Station #1 

  1. Alternate db shoulder press-10reps each arm
  2. Alt db press 10 reps each arm
  3. Bent over db rows-10 reps
  4. Alt db curls 10 reps each arm
  5. Db judo swing 10 reps each arm

Station #2

  1. Reverse pull ups or regular-10
  2. Inverted push ups-10
  3. Mountain climbers-20
  4. Jacknifes-30

Station #3

Perform each exercise for :50 sec work :10 rest

  1. Burpees
  2. Prison Jump  squat
  3. Plyo push ups
  4. Jump lunge 
  5. Tuck jumps 

Station #4 

Perform each exercise :60 one after the other no rest in between

  1. Ab roll out on knees
  2. Side plank thrusters :30 right/left
  3. Front plank 
  4. Db rotation

Station #5

  1. Mb slams 20 reps 
  2. Mb rotations-20 reps
  3. Mb jump-10 reps
  4. Mb burpees