University of North Texas 
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 |
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Hip Flexor Stretch |
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| Cross-Body High Knees |  |
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High-Low Jack to Squat |
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WORKOUT EXERCISE |
DEMO |
MODIFICATION |
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Circuit 1 Lunge to Airplane 12-15 reps |
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Bear to Plank 12-15 reps |
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Squat + Pulse 12-15 reps |
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Glute Lift + Toe Touch 12-15 reps |
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Rest for 1-2 minutes after each set. Repeat for 2-3 sets total. After completing all sets transition to Circuit 2 below. |
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WORKOUT EXERCISE |
DEMO |
MODIFICATION |
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Circuit 2 Superman + Burpee 10-12 reps |
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Lateral Lunges 10-12 reps |
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Cross-Body Mountain + Incline Push 10-12 reps |
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Squat Jump to Step Back 10-12 reps |
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Rest for 1-2 minutes after each set. Repeat for 2-3 sets total. After completing all sets transition to the Cool-Down below. |
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COOL-DOWN |
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Forward Bend |
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| Pigeon Stretch |  |
| Single Leg Pike |  |