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..
Child’s Pose to Cobra Pose – https://www.youtube.com/watch?v=Rb2byKRy9qg x :40
Superman (hold, arms overhead) – https://www.youtube.com/watch?v=upk0GdphLj4 x 10
Around the World on One Leg – https://www.youtube.com/watch?v=SXS0n1ZlV2E x :20 each direction, each leg
Supine Scapula Protractions – https://www.youtube.com/watch?v=sy5z88P1hMc x 10 each
High Plank walkout – https://www.youtube.com/watch?v=ERawonYtFfY x :20 each arm leads
Russian Twists – https://www.youtube.com/watch?v=-f3MRsb_WhA x :40
Conditioning –
AMRAP14
3..6..9..
Curl to press
Step ups, each leg
Bicep Curl to Shoulder Press – https://www.youtube.com/watch?v=ynZ0TLmAAaE
Step ups – https://www.youtube.com/watch?v=u4L8nVPdGi0
In 14 minutes, complete as many rounds/ reps as possible of three curl to presses, then 3 step ups on each leg. Then 6 of each, then 9, etc. Use light weights for the curl to presses and you can hold them or do bodyweight on the step ups.
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 2 min
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