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 followed by 10-20 seconds of rest. Repeat the workout for 3-4 sets. It is encouraged that you modify each exercise to a version that is best for you.
WARM UP |
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Shoulder Rolls | ![]() |
Inchworm | ![]() |
Squat, Knee to Elbow | ![]() |
Active Torso Stretch | ![]() |
WORKOUT EXERCISE |
DEMO |
DEMO MODIFIED |
Side Plank, Hip Dips (10 reps) Rest 10-20 seconds |
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V-Ups (10 reps) Rest 10-20 seconds |
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Rotating Bear, Elbow Drive (10 reps) Rest 10-20 seconds |
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Fire Hydrants (10 reps) Rest 10-20 seconds |
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Swim Throughs (10 reps) Rest 10-20 seconds |
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Repeat entire workout for 3-4 sets. Modify exercises, rests, and sets as needed. |
COOL DOWN |
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Upper Back Stretch | ![]() |
Standing Glute Stretch | ![]() |
Abdominal Stretch | ![]() |
Oblique Stretch | ![]() |