Warm Up/ Dynamic Stretches/ Mobility/ Core – Three rounds
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Downward Dog to Upward Dog – https://www.youtube.com/watch?v=Wp17aJoxQoY x 5
Prone Lat Pulldowns – https://www.youtube.com/watch?v=LW-SlgTfd-o x :20
Curl Ups – https://www.youtube.com/watch?v=GfL9iIRSiTU x 5 each, hold :03
Superman (hold, arms overhead) – https://www.youtube.com/watch?v=upk0GdphLj4 x :20
I’sY’sT’s – https://www.youtube.com/watch?v=gCpt3aEylnw x 5 each
Boat pose – https://www.youtube.com/watch?v=7ur7rlkqxQs x :20
Penguins – https://www.youtube.com/watch?v=O3LQd-DJtXs x 5 each
Side Plank on Forearm – https://www.youtube.com/watch?v=6g7QVAfxHPs x :20 each
Bridge Walkouts – https://www.youtube.com/watch?v=IWfMdgDFvjw x 5 each leading
Bridge – https://www.youtube.com/watch?v=Z79rVXThQfo x :20 hold
Conditioning –
For time –
21-18-15-12-9-6-3
Groiners
Push press
Groiners – https://www.youtube.com/watch?v=muCzF8Ol1bA
Push Press w/ KB/ DB (two arm) – https://www.youtube.com/watch?v=I31sEAdrW6Y
For time, complete 21 groiners, then 21 push press, then 18 of each, 15, etc. Move fast and take few breaks. Your push press should be light. Your burpees are always chest to deck but you can jump or step back/ up.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Reclined Supine Twist – https://www.youtube.com/watch?v=1mAgGNxOtkQ x 1-2 min each