Monday:

Warm Up - Watch Video

Opposite Hand, Opposite Foot
Pick Up the Trash
Groin/Hamstring Stretch
Butt Kicks
High Knees
Arm Circles (forward, back, opposites)

Mountain Climbers - Watch Video
Chest Press and Push Ups - Watch Video
Lunges - Watch Video
Pike Push Ups - Watch Video
Leg Curls - Watch Video
Squat Jumps - Watch Video
Plyometric Pushups - Watch Video
Abs - Watch Video

Watch Part I and II of the full workout here, to view individual segements, please click on the specific item you'd like to see on the left.

Tuesday:

1 Legged Squats - Watch Video
Burpies - Watch Video
Lateral Raise - Watch Video
Front Raise - Watch Video
Rear Delt Raise - Watch Video
Abs - Watch Video

Thursday:

Push Ups - Watch Video
Skull Crushers - Watch Video
Dips - Watch Video
Abs - Watch Video