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..
Jefferson Curls – https://www.youtube.com/watch?v=vo8MyCYW72E x :30
Prone Snow Angels- https://www.youtube.com/watch?v=LW-SlgTfd-o x :30
Reverse Tabletop – https://www.youtube.com/watch?v=V2iakIUox68 x :30 hold
Hollow rocks – https://www.youtube.com/watch?v=TyNsZtBS8C0 x :30
High plank shoulder taps – https://www.youtube.com/watch?v=BvFrwdb5nPE x :30
Bridge – https://www.youtube.com/watch?v=Z79rVXThQfo x :30 hold
Air squat – https://youtu.be/dHcOVV2Pn-U x :30
Reverse Crunches – https://www.youtube.com/watch?v=Vde9d7HRsf0 x :30
Conditioning –
Every other minute on the minute x 6
:30 cardio of choice + 5 manmakers
Man Makers – https://www.youtube.com/watch?v=f9NDjGYDJjI
You have a two minute window for each round. Start off with :30 of cardio of your choice. You can run, do jumping jacks, etc, then complete 5 manmakers with heavier weight that you feel comfortable doing. You have six rounds of this.
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