MILLENNIUM FALCONS

LOOSENER 5 mins duration. 30-45 seconds each of:

Good Mornings / Press Ups / Air Squat / Dips with Leg Lift / Alt Lunges / Jumping Jacks

STRENGTH 10 mins duration. 50 seconds work - 10 seconds per set of:

Plank / Russian Twist / Shoulder Touch / Wipers / Sky Kick / Alt V-Sit / Right Side Plank / Reverse Crunch / Left Side Plank / Flutter Kicks  

MILLENNIUM FALCONS 30 mins duration.  4 rounds of 25 reps each.  Complete all 25 reps before moving on: 

STRENGTH 10 mins duration.  30 seconds work -  30 seconds rest of:

Press Up / Chair Dips / Diamond Press Up / Walk Out Press Up / Diamond Press Up / Spiderman / Military Press Up / Staggered Press Up / Three Point Press Up

WARM DOWN Treat yourself to some static stretches in hold for 20-30 seconds.