Warm Up/ Dynamic Stretches/ Mobility/ Core – Three Times
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
Open Book Stretch – https://www.youtube.com/watch?v=YeEC0PZ33W8 x 5 each
Hip Rotations in a Squat – https://www.youtube.com/watch?v=hPZ3igh80Mc x 5 each
Curl Ups – https://www.youtube.com/watch?v=GfL9iIRSiTU x 5 each
I’sY’sT’s – https://www.youtube.com/watch?v=gCpt3aEylnw x 5 each
Hip Flexor Stretch In Lunge – https://www.youtube.com/watch?v=NP0AJ9RUNTU x 5 each
Wipers – https://www.youtube.com/watch?v=SiWYaCq9idA x 5 each
Crab Taps – https://www.youtube.com/watch?v=oKA-2hsDSEU x 5 each
Swimmers – https://www.youtube.com/watch?v=f3Btf9ISuyk x 5 each
Conditioning –
AMRAP12
9 DB Push Press
6 Burpees
30 jump rope revolutions or jumping jacks
In 12 minutes, complete as many rounds/ reps as possible of 9 light DB push press, 6 burpees, chest to deck and for RX, jump back and up – it’s only 6 – DO IT! And 30 jump ropes or jumping jacks.
Push Press w/ KB/ DB (two arm) – https://www.youtube.com/watch?v=I31sEAdrW6Y
Burpees – https://www.youtube.com/watch?v=hYDtnFoB7eo&feature=youtu.be
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Seated Forward Fold – https://www.youtube.com/watch?v=uBvXxCEsD7E x 1 min