Warm Up/ Dynamic Stretches/ Mobility/ Core – TWO rounds
Breathing – Pre workout – https://www.youtube.com/watch?v=lqX6CwMTw1E x 5 in/ 5 out then sync breath with movement for the following..
Cat Cows – https://www.youtube.com/watch?v=c318HDyfZXQ x :60
Butt kicks – https://www.youtube.com/watch?v=ZyMqzYra8g4 x :20
High knees – https://www.youtube.com/watch?v=ZyMqzYra8g4 x :20
Jumping jacks :20
Downward Dog to Upward Dog – https://www.youtube.com/watch?v=Wp17aJoxQoY x :60
Low Plank – https://www.youtube.com/watch?v=KN4b8eK2rTE&feature=youtu.be x :20
Superman (hold, arms any way) – https://www.youtube.com/watch?v=upk0GdphLj4 x :20
Boat pose – https://www.youtube.com/watch?v=7ur7rlkqxQs x :20
Conditioning –
AMRAP15
3..6..9..
Box jump over
DB swings
Two db overhead sit ups
In 15 minutes, compete as many rounds/ reps as possible of 3 box jump up and overs on each side, 3 db swings with a moderate weight and 3 two db overhead sit ups. Then 6 of each, then 9, etc. For the box jump up and over, you can jump up and over onto your box/ bench or perform a step up and over. If you cannot go up and over, perform 3 on each leg so it’s actually 6 reps, so take the number in the workout and double it for reps. Then DB swings should be moderate weight, and two db sit ups.
Box Jump Overs- https://www.youtube.com/watch?v=VzlAl0rGPBw
Dumbbell Swings – https://www.youtube.com/watch?v=TpCMEKgdwbo
Overhead sit ups (two DB/KB) – https://www.youtube.com/watch?v=M0Ybi2kArwQ
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Reclined butterfly – https://www.youtube.com/watch?v=DNxf5QOaZwY x 3 min