lets get it
SPACIAL DISTANCE WARM-UP
Run 400M or Jumping Jacks for 2 Minutes
-then-
1 Minute of each of the following:
*Squat to Reverse Lunge
*Knee Hug to Superman
*Alternating Lateral Lunge
*Shoulder Tap + Knee Tap
*Hollow Rocks
*Superman
-then-
200M Run or Jumping Jacks for 1 Minute
ROUTINE 1
Set a timer to 10 Minutes
*Increase the reps by 2 every round*
10 Jump Squats
10 Speed Skaters (each side)
10 Up-Downs
10 Mountain Climbers (each leg)
10 Bicycle Crunches (each side)
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ROUTINE #2
Use a Tabata Timer
20 seconds on, 10 seconds off
4 Rounds Per Exercise before moving on to next.
A) Hip Bridges (add weight if possible)
B) Side Plank Leg Lifts (each side)
C) Spider Push-Ups
D) Tricep Dips
E) Hollow Rocks
ABS
3 Minutes of Straight Abs
**Your choice**
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CARDIO HOMEWORK!
Run!
(in one direction)
Fast pace 1 minute,
Walk 1 minute
Fast pace 2 Minutes,
Walk 1 Minute
Fast pace 3 Minutes,
Walk 1 Minute
turn around and jog home!
