Mitchell Workout

Warmup
20 Lunges 
20 Squats
20 Straight leg/back toe touch
20 Hip swings to the front and to the side 
10 Scarecrow
10 Lateral Raise

Hip Work – Hold this position. When pressing or lifting hold for 15 seconds then 15 seconds rest. Press front leg. Rest. Lift front leg. Rest. Rotate upper body press front leg. Rest. Rotate upper body lift front leg. Rest. Rotate upper body press back leg. Rest. Rotate lift back leg. Switch sides. 


Half Tabata – 4 sets of 20 seconds 10 seconds rest
Pushups
Jump squats
6 sets – 2 of each – lateral raise, scarecrow, front raise
Lunges – 15/20 pounds

3 sets of 10 each leg
Ball hamstring curl

30 seconds each side
Side plank leg lift

1 set of 50
Inside leg lift

1:00 plank

STRETCH – click link for stretches

DAY 2

Warmup
20 Lunges 
20 Squats
20 Straight leg/back toe touch
20 Hip swings to the front and to the side 
10 Scarecrow
10 Lateral Raise

Hip Work – Hold this position. When pressing or lifting hold for 15 seconds then 15 seconds rest. Press front leg. Rest. Lift front leg. Rest. Rotate upper body press front leg. Rest. Rotate upper body lift front leg. Rest. Rotate upper body press back leg. Rest. Rotate lift back leg. Switch sides. 


Full Tabata – 8 sets of 20 seconds 10 seconds rest – 4 each leg
Split squats

Half Tabata – 4 sets of 20 seconds 10 seconds rest
Sumo kettlebell swings
Mountain climbers
Lat pulldown

3 sets of 10 each leg
Side squat lunges

Half Tabata – 4 sets of 20 seconds 10 seconds rest
Dips
Curls
6 sets – 3 each arm – Kneeling press  
Glute lift – hold in the 10 seconds rest

1 set of 45 seconds
Single leg touchdown

STRETCH – click link for stretches