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..
Cat Cows – https://www.youtube.com/watch?v=c318HDyfZXQ x 5
Deadbug with a Stability Ball – https://www.youtube.com/watch?v=2AtRRmaF_co x 5 each
Back Extensions on Stability Ball – https://www.youtube.com/watch?v=I1ebyZaAXsg x 10
Lying Leg Raises with Stability Ball – https://www.youtube.com/watch?v=v7Y8l6AUheI x 10
SB Opposite Toe Touches – https://www.youtube.com/watch?v=6jCKpb0kCH8 x :20
Bridge Stability Ball – https://www.youtube.com/watch?v=0EO-h8lp0ko x 20
Crunches Around the World on SB – https://www.youtube.com/watch?v=iblNx3w21n0 x :30
Single Leg Extensions on SB – https://www.youtube.com/watch?v=gEVza93mKbU x 30 quick pulses
Conditioning –
For time – complete 120 step up to curl and press
*every 2:00 complete 8 burpees
Step ups with DB’s and KB’s – https://www.youtube.com/watch?v=eLna5gK8ww0
Hammer curl to overhead press – https://www.youtube.com/watch?v=ynZ0TLmAAaE
Burpees – https://www.youtube.com/watch?v=hYDtnFoB7eo&feature=youtu.be
Complete 120 step up to curl and presses for time with moderate weights. You will bring both feet back down to the floor between each rep. Since there’s no video for these, step up, you can balance on one foot or not as you curl and press with your weights. Alternate feet. Every 2:00 you will complete 8 burpees. However, the burpees should not take more than about :40 so modify these to fit into that window. Begin with the burpees at 0:00.
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