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..
Scorpions – https://www.youtube.com/watch?v=QmGbTUcwCa4 x 5 each
Cat Cows – https://www.youtube.com/watch?v=c318HDyfZXQ x 10
Glute Bridge with Band – https://www.youtube.com/watch?v=SF1z9obl3vM x 15
Quadruped – https://www.youtube.com/watch?v=znhA8sdqfXs x :20
Jumping Jacks – https://www.youtube.com/watch?v=sILMOaZ_f5M x 25
Penguins – https://www.youtube.com/watch?v=O3LQd-DJtXs x 20 each
Flutter Kicks on Belly – https://www.youtube.com/watch?v=WeQ4E0xbKno x 15 each
High plank walkout with a band – https://www.youtube.com/watch?v=c8dQmDhzauE x 10 each leading
Overhead sit ups (two DB/KB) – https://www.youtube.com/watch?v=M0Ybi2kArwQ x 5
Conditioning –
1 min max effort Devil Press
1 min max effort cardio of choice
1 min rest
X 5 rounds
Start with 1 min max effort devil press with moderate weights. It should feel like weight, but not be what holds you back. This is a minute sprint. Then 1 minute of cardio, which if minute 1 is a 10/10, the second minute should be about a 7/10 to start, getting toward a 10/10 at the end of the minute. Then rest 1 minute. Complete this for 5 rounds. Your cardio of choice could be a machine if you have it or jog in place, jumping jacks, butt kicks, etc.
Devil Press – https://www.youtube.com/watch?v=BHBa7vdjRPc
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