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..
PERFORM TWICE –
Cat Cows – https://www.youtube.com/watch?v=c318HDyfZXQ x :30
Open Book Stretch – https://www.youtube.com/watch?v=YeEC0PZ33W8 x :30 each side
Forward Fold Knee Straightens – https://www.youtube.com/watch?v=TsL2ZMHfnbw x :30
PERFORM THREE TIMES –
High knees – https://www.youtube.com/watch?v=ZyMqzYra8g4 x 10 each
Butt kicks – https://www.youtube.com/watch?v=ZyMqzYra8g4 x 10 each
Kang squat – https://youtu.be/UFJabWJZnzg x 10
Reverse lunges to high knees – https://www.youtube.com/watch?v=hCV-df5WCpk x 5 each
Low Plank Body Saw – https://www.youtube.com/watch?v=s3bGyLlBX1w x 10 each
Low Plank Hip Dips – https://www.youtube.com/watch?v=dLhwi7ADoXw x 10 each
Pushups (Incline) – https://www.youtube.com/watch?v=z_lFJknqHn4 x 10
Conditioning –
:30 on/ :30 off x 5 burpee broad jumps
:30 on/ :20 off x 5 plyo plie squats
:30 on/ :15 off x 5 front medball slams
You will always have a :30 working window. Your first five rounds are burpee broad jumps. Always chest to deck but you can step or jump back/ up. For these you have :30 rest. Then the next five rounds are plyo plie squats. You now only have :20 rest. Then your last five rounds are medball slams. You only get :15 rest for these.
Burpee broad jumps – https://www.youtube.com/watch?v=OqoC3VcxBq0&feature=youtu.be
Plyo Plie Squats – https://www.youtube.com/watch?v=uQhiPojEgTI
Medball Slams (front)- https://www.youtube.com/watch?v=t0dxUymR4rU
Cool down/ static stretch –
Breathing – Post- workout – https://www.youtube.com/watch?v=B4IbyaP4oqMwhile stretching
Frog Pose – https://www.youtube.com/watch?v=ETOXoE3DTJg x 2-3 min