The Countdown

-1 minute of Jumping Jacks
-1 minute Normal Push-ups
-1 minute of Mountain Climbers
-1 minute of Sitting In and Outs (Sit on your rear with your band behind you and bring your knees in and out from a stright leg position to a bent knees position)
-1 minute plank position with alternating knees (Get in plank position and while keeping a flat back, pull one knee in at a time, hold it right under your chest for a count of two, then extend it back and put it back on the ground. Now, repeat with the other side)
-1 minute Lateral Walking Push-Ups (Get in push up position and walk two stpes laterally to the left with arms and legs simoltaneously while staying in a good pushup/plank position. Now, go back to the right and repeat.)
-1 minute Fifer Scissors
-1 minute Side Crunches

WATER BREAK

-45 Seconds Hip Heist
-45 Seconds Bicep Curls with PVC Pipe (Using a 3 inch diameter PVC Pipe, one parter will be performing the bicep curls while the other parter, who is crounched down in front of the curler, will provide resistence by pulling down as their partner is going up and down in the movement. Provide as much resistance as your patner ants and then switch)
-45 Seconds of Jungle Jyms
-45 Seconds PVC Pipe Rows
-45 Seconds Alternating Alligator push-ups
-45 Seconds Bicycle Crunches
-45 Seconds V-Ups
-45 Seconds Hanging Rows with PCV Pipe (http://www.youtube.com/watch?v=UddQpek0Bhk&feature=related)

WATER BREAK

-30 seconds Military Pushups
-30 seconds alternating between Crab Walk and Bear Crawl
-30 seconds Plank with Leg Raise
-30 seconds Scissor Flutter Kicks
-30 seconds Dive Bombers
-30 seconds Wide Push Ups
-30 seconds PVC Pipe Rows (Slow)
-30 seconds PVC Pipe Rows (Fast)
-30 seconds Full sit-ups handing off pipe

WATER BREAK

-15 seconds burpees
-15 seconds regular pushups
-15 second v-ups
-15 seconds Russian Twists
-15 seconds jumping jacks
15 seconds lying tricep extensions
-15 seconds run in place