OFK Workout #3 

Warm up 

• 30 Arm circles 
• 7 Inch worms 
• 30 Butt kicks 
• 10 Lung and reach 
• 7 Leg hugs
  

Cardio 

Cotton eye joe- Jumping jacks

Low kicks same spot – Jumping Jack on “Cotton eye joe” 

EMOM – Every Minute On the Minute 5 mins 

20 Mountain climbers 

5 Pushups (use school bag to add more weight)

Squat for the remaining (use school bag to add more weight)

AMRAP- As Much Rounds as Possible in 8 mins 

• 30 Air bikes 
• 10 Couch dips
• 7 Burpees 
• 20 Russian Twists (optional use school bag to add more weight) 
• 15 Lunge jump switch

OFK Workout #4 

Warm up 

• 30 Arm circles 
• 30 High knees
• 30 Butt kicks 
• Bear Crawl (set a start and end point)  
• 10 Lunge and reach
  

Cardio 

Happy – jump squat 

Jogging same spot- Jump squat on “Happy”

TABATA -20 sec hold-10 sec rest- 8 rounds

Hollow HOLDS / hold legs and arms up (4 rounds) (use two water bottle to add more weight)

Superman HOLDS (4 rounds) 

AMRAP- As Much Rounds as Possible in 8 mins 

• 7 Straight leg hip raises
• 20 Toe tap (use stairs or ball) 
• Wall hand stands (hold for 10 seconds) 
• 5 Jump squats
• 20 Heal dips (use stairs)