Workout of the Day - Friday July 24th

Initially planned for Thursday but as I decided to take an extra rest day yesterday, I moved it to today, here's the breakdown

Part A - 10/20 - 36 rounds - 18 min
- Double Cross Jumping Jacks + 180 Squat Jumps (weighted)
- Double Cross Jumping Jacks + 180 Squat Jumps (weighted)
- Side Plank Swings Right (weighted)
- Side Plank Swings Left (weighted)
- Standing Switch Kicks
- Standing Switch Kicks
- Plank Front Kick Through Right
- Plank Front Kick Through Left
- Forward Backward Jumps with Plyo Star
- Forward Backward Jumps with Plyo Star
- Plank Punches (weighted)
- Plank Punches (weighted)

Part B - 10/50 - 3 rounds - 3 min
- Weighted Bench Tucks
- Decline Plank Knee Tucks
- Crunches

Exercise glossary
Double Cross Jumping Jacks + 180 Squat Jumps
Stand with your feet slightly wider than hip width apart. Take some weights (or not) raise your arms straight in front of you). Jump and cross your legs bringing the right foot before the left foot. While doing this cross your right arm over your left arm keeping them straight. Land lightly on the ball of your feet, jump and return in the starting position. This is one rep. Repeat alternating left and right over.

Side Plank Swings Right/Left
Stand in a side plank position, body nice and thigh, core engaged. Take a weight in your free hand. Swing your arm toward your opposite armpit and rotate slightly your torso at the end of the move. Go back into starting position. This is one rep. Repeat on the same side

Standing Switch Kicks
Stand upright, kick your left foot vigorously in the air as high as you can. Slightly jump to bring the other leg up while you bring the left leg down. This is a very dynamic move akin to High Knee but instead of bringing your knee up, you kick your leg in front of you as if you were shooting into a ball.

Plank Front Kick Through
Stand in regular plank position (on your hands). Bring your left foot close to the outside of your left foot. Kick your right leg beneath your body and grab your toe with your left hand kicking in front of you as far as you can (still holding your feet with your hand). Return into starting position. This is one rep. Repeat on the same side.

Forward Backward Jumps with Plyo Star
Stand with your feet at hip width, jump forward immediately jump backward. Bend to touch your toe then in an explosive motion, jump into the air while stretching arms up and your legs on the side, land into starting position (bending and touching your toe). Repeat.

Plank Punches
Into plank position (on your hands) simply punch in front of you holding a dumbbell. Keep your body in a straight line, don't let your hips sink into one side or another and keep your core engaged.