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
Hip Opening Lunges – https://www.youtube.com/watch?v=aQC-0COQkA8 x 5 each
Inactive to Active Squats – https://www.youtube.com/watch?v=Y5CFHYK-Z78 x 5 each
Lateral Lunge to Side Plank – https://www.youtube.com/watch?v=0II-BzpjbOo x 5 each
Bridge Walkouts – https://www.youtube.com/watch?v=IWfMdgDFvjw x 5 each leading
Swimmers – https://www.youtube.com/watch?v=f3Btf9ISuyk x 5 each with pause
High Plank walkout – https://www.youtube.com/watch?v=ERawonYtFfY x 5 each leading
Curl Ups – https://www.youtube.com/watch?v=GfL9iIRSiTU x 5 each, :03 hold
Bounce bounce push push- https://www.youtube.com/watch?v=PJHCSU3Pois x 5
Conditioning –
AMRAP18
20 air squats
20 alternating split stance rows
20 alternating push press
10 lateral burpees over the db
Air squat – https://youtu.be/dHcOVV2Pn-U
Split Stance Rows (alt, two arm) – https://www.youtube.com/watch?v=WG6ZjzFfLQE
Burpees over DB/ KB/ BB (Lateral) – https://www.youtube.com/watch?v=rBQDqgE4VMs
Push Press w/ KB/ DB (two arm) – https://www.youtube.com/watch?v=I31sEAdrW6Y
In 18 min, complete as many rounds/ reps as possible of 20 air squats, then 20 total alternating split stance rows, then 20 total, alternating up db push press, then 10 lateral burpees over one db. Always chest to deck on burpees and you can jump or step back/ up/ but hop over the db. Use weights that feel a bit light at first as they will get heavy with all of the upper body reps.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Single Leg Seated Forward Fold – https://www.youtube.com/watch?v=lWylYwvTZ3g x :60 ea