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..
Inner Thigh Squeeze – https://www.youtube.com/watch?v=06Ev6dkyYRw x 10 pulses
Inner Thigh Squeeze – https://www.youtube.com/watch?v=06Ev6dkyYRw x :10 hold
High plank shoulder taps – https://www.youtube.com/watch?v=BvFrwdb5nPE x 10 each
High Plank – https://www.youtube.com/watch?v=SXJUwXrE9Rw x :10 hold
Marching Bridge With Pelvic Tilt (No band) – https://www.youtube.com/watch?v=se7UII9dVT4 x 10 each leg
Bridge – https://www.youtube.com/watch?v=Z79rVXThQfo x :10 hold
Opposite Toe Touches w/ extended legs – https://www.youtube.com/watch?v=pTw1AujGibQ x 10 each
Hollow Hold – https://www.youtube.com/watch?v=TyNsZtBS8C0 x :10 hold
Conditioning –
2 rounds –
In 2 min complete 40 walking lunges then max effort burpees
Rest 2 min
In 2 min complete 30 curl to presses then max effort reverse burpees
Rest 2 min
In 2 min complete 20 thrusters then max effort reverse lunge to high knee
Walking Lunges (DB/KB; dual; suitcase) – https://www.youtube.com/watch?v=i_zeOZPhJwI
Burpees – https://www.youtube.com/watch?v=hYDtnFoB7eo&feature=youtu.be
Hammer curl to overhead press – https://www.youtube.com/watch?v=ynZ0TLmAAaE
Reverse Burpees – https://www.youtube.com/watch?v=ZRrYxjqeVSA
Thrusters (DB/KB/BB, single or two-arm) – https://www.youtube.com/watch?v=jjoMvt4nxE0
Reverse lunges to high knees – https://www.youtube.com/watch?v=hCV-df5WCpk
In a two minute window complete 40 total walking lunges with two light weights by your sides, then in whatever time is left complete max effort burpees (chest to deck, but jump or step back/ up, then rest 2 minutes. In the next two minute window, complete 30 curl to presses with lighter weights, then in whatever time you have left, complete max effort reverse burpees. Rest 2 minutes. And then in the next two minute window complete max effort thrusters with lighter weights, then max effort reverse lunge to high knees. These lunges can be bodyweight or with light weights. Change legs every 5 reps or try to keep it even. Repeat that entire sequence once.
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Child’s Pose/Cobra Pose – https://www.youtube.com/watch?v=Rb2byKRy9qg x 1 min each