Advanced 3 Songs + BONUS Born In the USA (4:43) - :30 sec push-ups - :30 sec hollow rocks - :30 sec jumping jacks - :30 sec push-ups - :30 sec high knees - :30 sec plank - :30 sec push-ups - :30 sec leg lifts - :45 sec hollow hold *rest :30 sec* Party In the USA (3:21) - :30 sec glute bridges - :30 sec right leg donkey kicks - :30 sec left leg donkey kicks - :30 sec right leg donkey pulses - :30 sec left leg donkey pulses - :25 sec right leg fire hydrants - :25 sec left leg fire hydrants *rest :30 sec* American Girl (3:00) - :30 sec Russian twists - :30 sec flutter kicks - :30 sec bicycle crunches - :30 sec flutter kicks - :30 sec toe touches - :30 sec flutter kicks *rest 2 mins* BONUS R.O.C.K. In the USA (2:58) - max rep sit-ups | Intermediate 2 Songs + BONUS Born In the USA (4:43) - :30 sec push-ups - :30 sec hollow rocks - :30 sec jumping jacks - :30 sec push-ups - :30 sec high knees - :30 sec plank - :30 sec push-ups - :30 sec leg lifts - :45 sec hollow hold *rest 1 min* Party In the USA (3:21) - :30 sec glute bridges - :30 sec right leg donkey kicks - :30 sec left leg donkey kicks - :30 sec right leg donkey pulses - :30 sec left leg donkey pulses - :25 sec right leg fire hydrants - :25 sec left leg fire hydrants *rest 1 min* American Girl (3:00) - :30 sec Russian twists - :30 sec flutter kicks - :30 sec bicycle crunches - :30 sec flutter kicks - :30 sec toe touches - :30 sec flutter kicks *rest 2 mins* BONUS R.O.C.K. In the USA (2:58) - max rep sit-ups | Beginner 1 Song + BONUS Born In the USA (4:43) - :30 sec push-ups - :30 sec hollow rocks - :30 sec jumping jacks - :30 sec push-ups - :30 sec high knees - :30 sec plank - :30 sec push-ups - :30 sec leg lifts - :45 sec hollow hold Party In the USA (3:21) - :30 sec glute bridges - :30 sec right leg donkey kicks - :30 sec left leg donkey kicks - :30 sec right leg donkey pulses - :30 sec left leg donkey pulses - :25 sec right leg fire hydrants - :25 sec left leg fire hydrants American Girl (3:00) - :30 sec Russian twists - :30 sec flutter kicks - :30 sec bicycle crunches - :30 sec flutter kicks - :30 sec toe touches - :30 sec flutter kicks *rest 2 mins* BONUS R.O.C.K. In the USA (2:58) - max rep sit-ups |
John Mellencamp - R.O.C.K. In the USA