Instructions: Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up (such as the one listed below) that consists of an activity that increases your heart rate and moves your joints through a moderate to large range of motion.
Workout: Perform each exercise for 8-12 repetitions and repeat for 3-4 sets. Rest between each set for 1-2 minutes as needed. It is encouraged that you modify each exercise to a version that is best for you. This workout can be done with or without weights.
WARM UP |
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Torso Rotations | ![]() |
Pelvic Stretch | ![]() |
Arm Circles | ![]() |
Heel Reach to Overhead | ![]() |
WORKOUT EXERCISE |
DEMO |
DEMO MODIFIED |
Push Ups (8-12 repetitions) |
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Pike Push Ups (8-12 repetitions) |
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Superman, Elbow Drive (8-12 repetitions) |
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Low Plank to High Plank (8-12 repetitions) |
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Rest for 1-2 minutes as needed before beginning next set. |
COOL DOWN |
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Heel to Glute | ![]() |
Knee to Chest | ![]() |
Link & Lift Hands Behind Back | ![]() |
Arm Behind Head Stretch | ![]() |