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?If your actions inspire others to dream more, learn more, do more and become more, you are a leader.?

~ John Quincy Adams

Warm-up (5 minute stretch)


  • 200 Touches w/Jump Rope
  • 20 Counterbalance Squats
  • 20 Scorpians
  • 20 Low Twists
  • 20 Back Arches
  • 20 Push Ups


Work Out

Ball Crunches (Substitute a chair if no ball available) ? 3 Sets of 30
Jack Knives ? 3 Sets of 30
Ball Leg Raises ? 3 Sets of 30
Air Bike ? 3 Sets of 30

Treadmill or Run ? 15 Min at 65% intensity

Donkey Calf Raises ? 3 Sets of 20
(if you workout with a partner have him/her sit on your back, if not no weight is sufficient)

Step Ups ? 3 Sets of 50
Weighted Squats (use a backpack with weight added if no weight available) ? 3 Sets of 10
Lunges ? 3 Sets of 30
Dips ? 3 Sets of 10
Push-Ups ? 3 Sets of 15