Instructions: Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that increases your heart rate and moves your joints through a moderate to large range of motion such as the one below.
Workout: Perform each exercise for 10 reps (45 second hold for plank) followed by 15-45 seconds of rest. Repeat the workout for 3 sets. It is encouraged that you modify each exercise to a version that is best for you.
WARM UP |
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Inch Worm | ![]() |
Jog in Place | ![]() |
Arm Circles | ![]() |
Squat, Lateral Reach | ![]() |
WORKOUT EXERCISE |
DEMO |
DEMO MODIFIED |
Push-up to Inchworm (10 reps) Rest 15-45 seconds |
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Squat Jumps (10 reps) Rest 15-45 seconds |
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Agility Ladder Steps (10 reps) Rest 15-45 seconds |
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Burpees (10 reps) Rest 15-45 seconds |
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Plank (45 seconds) Rest 15-45 seconds |
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Repeat entire workout for 3 sets. Modify exercises, rests, and sets as needed. |
COOL DOWN |
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Side Stretch | ![]() |
Glute Stretch | ![]() |
Hamstring Stretch | ![]() |
Upper Body Stretch | ![]() |