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. It is encouraged that you modify each exercise to a version that is best for you. This workout can be done with or without weights. All repetitions, rest times, and rounds can be adjusted based on your fitness level.
Workout: 5 rounds with a minute of rest between each round. Each round consists of 10-12 repetitions of the four exercises below, with about 10 seconds of rest between each.
WARM UP | |||
Torso Rotations | ![]() |
Pelvic Stretch | ![]() |
Arm Circles | ![]() |
Heel Reach to Overhead | ![]() |
WORKOUT EXERCISE | DEMO | DEMO MODIFIED |
Reverse Lunge, Single Leg RDL (10-12 reps right side; rest; repeat left side) REST 10 SECONDS |
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Inch Worm, Push Up (10-12 reps) REST 10 SECONDS |
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Squat Jumps (10-12 reps) REST 10 SECONDS |
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Plank Shoulder Taps (10-12 reps) REST 10 SECONDS |
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COOL DOWN | |||
Heel to Glute | ![]() |
Knee to Chest | ![]() |
Link & Lift Hands Behind Back | ![]() |
Arm Behind Head Stretch | ![]() |