Fast & Furious – Print Workout Here
This workout is meant to be done fast and furious with lots of effort.  Thus, time this puppy!  It’s important you visit it again in another week or two to see if you can finish it in less time.  My legs were on fire, but we end up doing a total of 120 squat jumps!!

My advice – Follow-up this workout with last weeks’ ab workout.  I’ve posted it directly below to give you no reason to not do it….wink wink.

1st Workout Details Below:

Warm-Up  – 30, 20, 10

• Complete 30 jumping jacks followed by 30 front jabs.  Follow this up with 20 of each, and then 10 of each to complete your workout.

Workout  – 30, 20, 10

• Jump squat, right pivot and lunge – Starting with your feet further than hip distance apart, do one squat jump, followed by a right pivot (keeping your feet on the ground) into a lunge.  Be sure to have your feet far enough apart that when you turn into the lunge your front knee is not going beyond your toes.  You want good form, with a nice low lunge.  Keep your shoulder blades back, and your stomach nice and long.
  Modification: Instead of a jump squat, do a squat pulse, followed by a right pivot into a lunge.
• Jump squat, left pivot and lunge – Same as above.
• High plank jack jump followed by a pike jump – Starting in a high plank position, jump both feet in-and-out of a ‘jack’, followed by in-and-out of a ‘pike’ jump.
  Modification: Start in a table top position with your knees on the ground instead of a high plank, and alternate your legs out to each side, and then in towards your chest.
  Note: You may want to watch the video for this one.

**Do each exercise for 30 reps each, followed by 20 reps each, and then wrap it up with 10 reps each

Cool Down/Stretching

• Complete 5-10 minutes of nice gentle stretching

Get sweaty and feel sexy!

ashley dale roy