lets get it
Warm up
10 minutes:
5 ea. Spider lunge (rotate both ways)
15 ea. Y + T + W
5 Hand-release push up + shoulder/knee taps
20 ea. 4-position Bridges
15 ea. Single-leg bridges
25 Hollow rocks
50 Jumping jacks
———-
Bottoms up:
4 Rounds
25 Prisoner squats
25 Wide-stance squats
25 Narrow-stance squats
25 Lunge skips (total)
Rest 90 seconds
4 Rounds
25 Lateral lunges (total)
25 Speed skaters
25 Single-leg sit-stands (total)
25 180º Squat jumps
Rest at least 90 seconds…
———-
Top Down:
4 Rounds
25 Kick thru’s
25 T-Push ups
25 Flutter kicks (each)
25 T-Spine extensions
Rest 90 seconds
4 Rounds
25 Bird dog push ups
25 Dynamic Side plank (each)
25 Tricep dips
25 Burpees
Rest at least 90 seconds…
———
Abs:
3 Rounds, 30 reps each
1. Plank taps
2. Russian twist (slow)
3. Side plank hug (15x ea.)
4. Hollow rocks
