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..
Russian baby makers – https://youtu.be/UCxJlrWBrl8 x 5
Reverse Tabletop – https://www.youtube.com/watch?v=V2iakIUox68 x :20 hold
Hip Rotations on All Fours – https://www.youtube.com/watch?v=H2L6Z2GHedk x 5 each way, each leg
Boat pose – https://www.youtube.com/watch?v=7ur7rlkqxQs x :20 hold
Curl Ups – https://www.youtube.com/watch?v=GfL9iIRSiTU x 5 each
Bridge – https://www.youtube.com/watch?v=Z79rVXThQfo x :20 hold
Conditioning –
5 rounds –
1 min inch worm to hand release push up
1 min alternating Turkish get ups
1 min around the world lunges (switch legs half way)
Inch Worms – https://www.youtube.com/watch?v=88–HgE7fhk
Pushups (Hand Release) – https://www.youtube.com/watch?v=PGKgtSHfjjM
Turkish Get Up – https://www.youtube.com/watch?v=ZmJr3u7om2A
Around the World Lunges – https://www.youtube.com/watch?v=cLG1Bli-sF8
Five rounds of 1 min max effort inch worm to hand release push up (come to stand between each rep); 1 min max effort Turkish get ups with a light weight alternating hands each rep; 1 min max effort around the world lunges, switch standing leg halfway.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Seated Twist – https://www.youtube.com/watch?v=9uEkFSHoIc4 x :60 each