WARM UP

spiderman lunge - 30 secs
lateral squat - 30 secs
forward leg swing - 30 secs
upper body twist - 30 secs

STRENGTH

superman -3 sets of 12 reps
roll back leg abduction - 3 sets of 12 reps
quadruped slice - 3 sets of 12 reps

CARDIO

10,9,8s
we do these in cheer sometimes, 10 jumping jacks, 10 jump outs (hands on hips and jump out like a jumping jack), 10 jumps, 10 hops, 9 jumping jacks, 9 jump outs, 9 hops, 9 high knees, all the way to one

COOL DOWN

upward dog - 30 secs
lying glute stretch - 30 secs
seated hamstring stretch - 30 secs
shoulder rotation stretch - 30 secs

I made this workout using the PumpUp app! It is great for creating workouts and I highly recommend using it. I also used the spotify playlist Workout Twerkout