Total Body Workout

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Warm Up
~ Pigeon (hold stretch for 5 to 10 breaths per leg - for deeper stretch, reach arms in front of you)
~ High Lunge (hold for 2 breaths per leg, repeat 5 to 10 times per leg)
~ Downward-facing Dog (hold for 2 breaths, slightly bend 1 knee at a time, pedaling your feet 10 to 15 times each leg)
~ Twisted Lunge (hold for 5 to 10 breaths per leg)
*Jump Rope 85 seconds
~ Reverse Wood Chop (dumbbell or medicine ball optional; 10 to 15 reps each side)
~ Hip Raise (hold for 5 to 10 breaths, repeat 10 to 15 times)
~ Side Plank (hold for one minute or for a challenge, bring leg and arm up; or hold free arm out in front of you, about waist high, and alternate raising one leg at a time to touch your hand - repeat 10 to 15 times each side)
~ Triceps Dip (10 to 15 reps)
*Jump Rope 85 seconds
~ Pushups (10 to 15 reps)
~ Side Leg Raise (10 to 15 reps per side)
~ Jump Squat (10 to 15 reps)
~ Single-leg Romanian Deadlift (dumbbell optional; 10 to 15 reps per leg)
*Jump Rope 85 seconds
~ Squat Thrust (10 to 15 reps)
~ Bicycles (15 to 20 reps per side)
~ Cross-body Mountain Climber (10 to 15 reps each leg)
~ Clean Press with Dumbbells (10 to 15 reps)
*Jump Rope 85 seconds
~ Punches (10 to 15 reps per side, you choose punches..uppercut, hook, jab, elbows.)
~ Clamshell (10 to 15 reps per side)
~ Lateral Lunge (10 to 15 reps per leg)
~ Front Kick (10 to 15 reps per leg)
~ Skaters (10 to 15 reps per side)
*Jump Rope 85 seconds
Cool Down and Stretch

Before you begin this work, grab some water. Really take your time with each stretch and exercise! Feel your muscles at work! Squeeze your glutes and maintain good posture. If it hurts, STOP!! You don't want to hurt yourself!! Mix up the moves or add your own. Have fun with it!! Focus on your goals when you feel like giving up; picture the body you are working for!! You are SO worth it!!!!