Power Sculpt #2

I taught this one last Sunday:

DYNAMIC WARM-UP: (in place or traveling): High Knee March, Butt Kickers, Lunge to Drive-Up, X-Body Kicks, Fire Hydrants

CARDIO WARM-UP: 2 x through
*30 sec. Jumping Jacks
*30 sec. Jack-Squat Touch Floor
*30 sec. Fake Jump Rope
*30 sec. Plank Jacks

ARMS: Countdown 10 reps all the way to 5 reps of 3 kinds of Single-Arm Punches w/ a 10 lb. dumbbell
*Punch Straight Ahead
*Punch Straight Up Overhead
*Punch Down

STRENGTH SET #1:
*20 x Push-Up to Toe-to-Shoulder Tap
*20 x (10 w/ R arm leading; 10 w/ left arm leading) Plank Walks w/ Arms Straddling Bench Lengthwise
*1/2 of an Air Squat Tabata (4 rounds of 20 sec. ON/10 sec. OFF) (butt must touch a stack of 4 risers w/ each squat down)
*20 x Push-Up to Toe-to-Shoulder Tap
*10 ea. Plank Walks
*1/2 of an Air Squat Tabata

COUNT UP/ COUNT DOWN: alternating 2 exercises; Ex. A: count down from 10 to 1 rep(s); Ex. B: count up from 1 to 10 rep(s)
*Ex. A: Single-Leg Dead Lift (w/ one 10 to 15 lb. dumbbell)
*Ex. B: Sit-Up to Overhead Press (10 lb. dumbbells)

FULL-BODY TRNG: 4 exercises 3 times through as quickly as possible; 1 min. rest b/w sets
1) 10 ea. x Lateral Step-Ups w/ one dumbbell or MB overhead (held in same side hand as foot that's atop bench)
2) 20 x Sumo Dead Lift High Pulls (15 lb. DBs)
3) 10 x Burpee Box Jumps
4) 10 (5 ea.) x Split Squat Thrusters (15 lb. DBs)

TABATA: 8 rounds of 20 sec. ON/10 sec. OFF; alternating rounds of two difft. exercises
*Ex. A: X-Body Punches (5 lb. DBs)
*Ex. B: Mountain Climbers

ABS:
*1 Min. Plank Hold w/ Feet Atop Bench or a Medicine Ball
*15 x ea. Bird Dog (on hands and knees, start w/ opp. arm and opp. leg extended; draw L elbow to R knee (keeping foot of moving leg flexed/flat throughout)
*1 Min. Lazy Bug (lay on back w/ opp. leg and opp. arm extended, switch slowly and w/ control for duration)
*15 ea. side x Opp. Hand to Opp. Toe Single-Leg Pike-Ups
*1 Min. Plank Hold w/ Arms Atop Bench

STRETCH