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 45 seconds.
Workout: Each circuit is to be completed in 3 sets. Complete set 1, 2, and 3 for circuit 1 and then move to circuit 2 and complete the same sets (1, 2, and 3) before beginning your cool-down.
Set 1: Perform each exercise for 45 seconds with minimal rest between exercises. Rest 1 minute.
Set 2: Perform each exercise for 30 seconds with minimal rest between exercises. Rest 1 minute.
Set 3: Perform each exercise for 15 seconds with minimal rest between exercises. Rest 1 minute.
Begin circuit 2 by performing the same 3 sets above. Once completed begin your 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. It is encouraged that you modify each exercise to a version that is best for you.
WARM-UP |
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Active Lateral Lunge Stretch | Inchworms | ||
Low Lunge, Torso Rotations | Leg Swing to Opposite Toe Reach |
WORKOUT EXERCISE |
DEMO |
DEMO MODIFIED |
CIRCUIT 1 Squat Jacks |
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High Knee Punches |
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Bear to Squat |
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Lateral Lunge Jumps | ||
Repeat circuit 1 for 3 sets (listed above) and then transition to circuit 2. |
WORKOUT EXERCISE |
DEMO |
DEMO MODIFIED |
CIRCUIT 2 Spiderman Push-Ups |
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In-Out, Pike-Up |
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Mountain Climbers |
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Corkscrews | ||
Repeat circuit 2 for 3 sets (listed above) and then transition to your cool-down. |
COOL-DOWN |
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Prone to Upward Facing Dog | Shoulder Stretch | ||
Down Dog + Foot Pedal | Inhale Reach, Exhale Down |