Instructions: Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up (such as the one listed below) that consists of an activity that increases your heart rate and moves your joints through a moderate to large range of motion.
Workout: Complete each exercise for 40 seconds followed by 20 seconds of rest. Repeat the workout for 3-5 sets. It is encouraged that you modify each exercise to a version that is best for you. Exercise, rest times, and sets can be adjusted to suit your current fitness level.
WARM UP |
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Torso Rotations | ![]() |
Pelvic Stretch | ![]() |
Arm Circles | ![]() |
Heel Reach to Overhead | ![]() |
WORKOUT EXERCISE |
DEMO |
DEMO MODIFIED |
Wide to Narrow Squat Jumps (40 seconds exercise; 20 seconds rest) |
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Plank, Leg Extensions (40 seconds exercise; 20 seconds rest) |
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Lunge Jumps (40 seconds exercise; 20 seconds rest) |
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Squat Oblique Crunch (40 seconds exercise; 20 seconds rest) |
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Repeat entire workout for 3-5 sets; Modify exercises, rests, and sets as needed |
COOL DOWN |
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Heel to Glute | ![]() |
Knee to Chest | ![]() |
Link & Lift Hands Behind Back | ![]() |
Arm Behind Head Stretch | ![]() |