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. Perform each exercise in the warm-up for 30 seconds & repeat for 3 sets.
Workout: Begin with a ½ mile run/walk outside or on a treadmill. Take a few minutes for a break and to transition to circuit 1. Start your timer for 10 minutes and complete 10 reps of each exercise in circuit 1. Repeat circuit 1 for As Many Rounds As Possible (AMRAP) until the time is complete. Rest for 1 minute & transition to circuit 2. Start your timer for 10 minutes and complete 10 reps of each exercise in circuit 2. Repeat circuit 2 for AMRAP until the time is complete. Finish your workout strong with another ½ mile run/walk. 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. It is encouraged that you modify each exercise to a version that is best for you.
Circuit 1: 10 Minutes | Perform each exercise for 10 reps. Repeat circuit 1 for AMRAP until the time is complete.
Circuit 2: 10 Minutes | Perform each exercise for 10 reps. Repeat circuit 2 for AMRAP until the time is complete.
WARM UP |
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Shoulder Rolls | Inchworm | ||
Squat, Knee to Elbow | Active Torso Stretch |
WORKOUT EXERCISE |
DEMO |
DEMO MODIFIED |
Begin with a 1/2 mile run/walk outside or on a treadmill. It is encouraged that you modify each exercise to a version that is best for you. |
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CIRCUIT 1: 10 Minutes Single Leg Sit to Stand, Overhead Press (10 reps) |
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Single Leg Romanian Deadlift, Lunge, Bicep Curl (10 reps) |
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Single Leg V-Up (10 reps) |
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Repeat circuit 1 for AMRAP until the 10 minutes is complete. It is encouraged that you modify each exercise to a version that is best for you. |
WORKOUT EXERCISE |
DEMO |
DEMO MODIFIED |
CIRCUIT 2: 10 Minutes Sumo Squat Hold, Side Bend/Touch Calf (10 reps) |
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Sit-Up, Overhead Press (10 reps) |
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Glute Bridge Hold, Triceps Extension (10 reps) |
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Repeat circuit 2 for AMRAP until the 10 minutes is complete. It is encouraged that you modify each exercise to a version that is best for you. |
COOL DOWN |
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Perform a cool down that allows for your heart rate to gradually slow down to a normal rate. It is encouraged that you modify each exercise to a version that is best for you. |
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Upper Back Stretch | Standing Glute Stretch | ||
Abdominal Stretch | Oblique Stretch |