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. Perform each exercise in the warm-up for 45 seconds. After completing the workout perform a cool-down that allows your heart rate to gradually slow down to a normal rate. Hold static stretches for 20-30 seconds.
It is encouraged that you modify each exercise to a version that is best for you.
Workout
Perform each exercise in circuit 1 for 12-15 repetitions with minimal rest between exercises. Rest for 1-2 minutes between each set. Repeat the circuit for 2-3 sets.
Perform each exercise in circuit 2 for 10-12 repetitions with minimal rest between exercises. Rest for 1-2 minutes between each set. Repeat the circuit for 2-3 sets.
WARM-UP |
|
---|---|
Hip Flexor Stretch |
|
Cross-Body High Knees | |
High-Low Jack to Squat |
WORKOUT EXERCISE |
DEMO |
MODIFICATION |
---|---|---|
Circuit 1 Lunge to Airplane 12-15 reps |
||
Bear to Plank 12-15 reps |
||
Squat + Pulse 12-15 reps |
||
Glute Lift + Toe Touch 12-15 reps |
||
Rest for 1-2 minutes after each set. Repeat for 2-3 sets total. After completing all sets transition to Circuit 2 below. |
WORKOUT EXERCISE |
DEMO |
MODIFICATION |
---|---|---|
Circuit 2 Superman + Burpee 10-12 reps |
||
Lateral Lunges 10-12 reps |
||
Cross-Body Mountain + Incline Push 10-12 reps |
||
Squat Jump to Step Back 10-12 reps |
||
Rest for 1-2 minutes after each set. Repeat for 2-3 sets total. After completing all sets transition to the Cool-Down below. |
COOL-DOWN |
|
---|---|
Forward Bend |
|
Pigeon Stretch | |
Single Leg Pike |