The Jack Workout

For a demo, click on the video below!

Warm up:  5-10 minutes of choice aerobic activity.

Interval 1: 10 minutes - Aerobic/Plyometrics
Continuously perform 3 different exercises for 10 minutes but take a 20-30 second rest between each group of 3.
Exercises:
--10 plank jacks
--10 Burpee jacks
--10 new jacks

Interval 2: 20 minutes - Strength
Continuously perform the following 4 exercises for 20 minutes.
Exercises:
--12 Squat curl press
--12 Back lunges/2 lateral raises
--Squat/renegade rows
--Lateral raises 10,8,6, 8,10

***Repeat Interval 1: 10 minutes

Cool Down:  5-10 minutes of choice aerobic activity and stretching and core strengthening work.