A Cheeky Bonus

Warm Up Strength Routine: Complete 4 Sets of the below

15 x Body Weight Squats

15 x Exercise Ball Roll Outs 

15 x Shoulder Press - Using The Sandbag

15 x Back Extensions Over the Ball

Followed by 8 sets of 50sec work /10secs rest 

Do one of the below for the 8 rounds - ( I did skipping with high knees for my 8 rounds) -

Skipping, High Knees, Prisoner Squat Jumps, Jog/run On Spot, Box Step Ups, Switch Lunges, Burpees, Squat Jumps

Cool Down Strength Exercises: Complete 4 Sets of the below

15 x Bodyweight Squats

15 x Push Ups

15 x Reverse Pull Ups