Warm Up/ Dynamic Stretches/ Mobility/ Core – Three Times
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E&utm_source=rss&utm_medium=rss x 5 in/ 5 out then sync breath with movement for the following..
Jumping Jacks – https://www.youtube.com/watch?v=sILMOaZ_f5M&utm_source=rss&utm_medium=rss x :30
Quadruped – https://www.youtube.com/watch?v=znhA8sdqfXs&utm_source=rss&utm_medium=rss x :30
Hip Openers Downward Dog – https://www.youtube.com/watch?v=EM-x8lnTUIg&utm_source=rss&utm_medium=rss x 5 each
Air squat – https://youtu.be/dHcOVV2Pn-U?utm_source=rss&utm_medium=rss x :30
Low Plank – https://www.youtube.com/watch?v=KN4b8eK2rTE&feature=youtu.be&utm_source=rss&utm_medium=rss x :30
Overhead sit ups (one DB/KB) – https://www.youtube.com/watch?v=M0Ybi2kArwQ&utm_source=rss&utm_medium=rss x 5 each
Flutter Kicks on Back – https://www.youtube.com/watch?v=0cJFBKPCumQ&utm_source=rss&utm_medium=rss x :30
Marching Glute Bridge – https://www.youtube.com/watch?v=VDEFfu5ojXI&utm_source=rss&utm_medium=rss x :30
Walking planks – https://www.youtube.com/watch?v=2yQXFP4iJPI&utm_source=rss&utm_medium=rss x 5 each leading
Conditioning –
EMOM16
1 – 12 KBS
2 – 12 pistols or lunges
3 – 12 Russian twists each direction
4 – 12 box jumps
Set a timer to beep every minute on the minute for 12 minutes. Minute 1 complete 12 KB swings, overhead with a moderate weight. Rest in whatever time you have leftover. Minute 2, complete 12 alternating pistols total or 12 alternating lunges total. Minute 3 complete 12 Russian twists each direction. And minute 4 complete 12 box jumps. On the box jump the priority is the two foot take off so jump to a lower plat form if needed.
KB Swing (American) – https://www.youtube.com/watch?v=RBUFRj-nM9g&utm_source=rss&utm_medium=rss
Pistols – https://www.youtube.com/watch?v=iGmHGsCnlOY&utm_source=rss&utm_medium=rss
Russian Twists – https://www.youtube.com/watch?v=-f3MRsb_WhA&utm_source=rss&utm_medium=rss
Box Jumps – https://www.youtube.com/watch?v=OmhGiC7Q_CY&utm_source=rss&utm_medium=rss
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqM&utm_source=rss&utm_medium=rsswhile stretching
Lizard Lunge – https://www.youtube.com/watch?v=ExGBCZHmn3M&utm_source=rss&utm_medium=rss x :60 each
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