New Year Balance

Workout of the Week
New Year Balance

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 gradually increases your heart rate and moves your joints through a moderate to large range of motion such as the one below.  Perform each exercise in the warm-up for 45 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
This workout focuses on balance, coordination, and stability. Focus on completing each exercise at a steady pace with solid form to reset and center the body.

WARM-UP
woman demonstrating toe touches woman demonstrating straight arm jacks
woman demonstrating deep squats

 

SET 1
EXERCISES AND MODIFICATIONS
Each exercise is to be performed for 40 seconds of work with a 20 second rest. Complete each set 2-4 times total, modifying each exercise to work best for your body. (use modification if needed)
woman demonstrating 1-2-3 stability kicks woman demonstrating modified 1-2-3 stability kicks
woman demonstrating soccer juggle woman demonstrating modified soccer juggle
woman demonstrating moving skates woman demonstrating modified moving skates
woman demonstrating rhythmic mountain climbers woman demonstrating modified rhythmic mountain climbers
SET 2
EXERCISES AND MODIFICATIONS
Each exercise is to be performed for 40 seconds of work with a 20 second rest. Complete each set 2-4 times total, modifying each exercise to work best for your body. (use modification if needed)
woman demonstrating pushup to ankle tap woman demonstrating modified pushup to ankle tap
woman demonstrating rhythmic butt kick woman demonstrating modified rhythmic butt kick
woman demonstrating tabletop kickback woman demonstrating modified tabletop kickback
woman demonstrating football feet woman demonstrating modified football feet

 

COOL-DOWN
Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each. 
woman demonstrating runner's lunge woman demonstrating pike stretch
woman demonstrating butterfly reach

 

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