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 10-12 reps followed by 15-60 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.
WARM UP |
|||
Torso Rotations | ![]() |
Pelvic Stretch | ![]() |
Arm Circles | ![]() |
Heel Reach to Overhead | ![]() |
WORKOUT EXERCISE |
DEMO |
DEMO MODIFIED |
Plank Shoulder Taps (10-12 repetitions) |
|
|
Diamond Push Ups (10-12 repetitions) |
|
|
Triceps Dips (10-12 repetitions) |
|
|
Bicep Curls (10-12 repetitions) |
|
|
Shoulder Press (10-12 repetitions) |
|
|
Rest for 15-60 seconds as needed before beginning next set. |
COOL DOWN |
|||
Heel to Glute | ![]() |
Knee to Chest | ![]() |
Link & Lift Hands Behind Back | ![]() |
Arm Behind Head Stretch | ![]() |