Inch worms with hip opener-5 reps
glute activation-10 steps each way
4-5 rounds of:
Reverse lunges-15 a leg
Glute bridge-20 reps (use a band if you have one)
Single leg deadlifts with a hop-15 a side
Speed skaters-30
jumping lunges-15 reps each leg
Supermans -15 a side
Stretch
Shoulder rotations-15 reps
Hip Opener-5 reps
2-3 Rounds of:
10-Dips
20-Side Plank Crunches a Side
30-Inverted Push up
40-Tuck Tumps
50-Squats
40-Reverse Lunge hops (20 a leg)
30-Incline Push Up
20-Side jack knife (20 each Side)
10-Burpee
Cool Down Stretches
Inch worm with hip opener 5 reps
Glute activation 10 steps for each leg
4-5 rounds of:
50 lunges (25 a leg)
40 crunches
30 push up
20 burpee
1 minute of skipping or jumping jacks-if you have a treadmill try a .25 m run @ 2 %
Hip opener-3 reps a side
Shoulder rotations -15 reps
Card Tricks
60 minute timer or for an amount of time you have.
For this workout you will need a deck of cards.
Hearts = Squats
Spades = push up
Diamonds = TRX row or superman
Clubs= Burpees
Joker = 2 times next card
the number on the card drawn is the amount of reps you must do.
7 or hearts = 7 squats.
Note- you keep pulling cards until the suit changes. ie: if you pull a 5 of clubs then a 3 of clubs then you pull a 7 of diamonds you return the 7 of diamonds and you must do 8 burpees.
Shoulder Rotations-15
Hip opener-5 reps
4-5 rounds of:
45 seconds of work followed by 15 seconds of rest.
Lateral Lunges Right leg
Lateral lunges Left leg
Superman push-ups
Alternating Jack knifes
Single leg hops right leg
Single leg hops Left leg
Leg raise
Reverse Burpee
Cool Down stretches
Shoulder rotations-15 reps
hip opener-5 reps
4-5 rounds of:
10 Inch worms
15 Burpee
20 Side Jack knifes
25 toe touches
30 Surrender Squats (15 a leg)
35 Bucks
40 High Plank Shoulder touches
Cool down stretches
Shoulder rotations-15 reps
Hip opener-5 reps
50-40-30-20-10
Hill Climbers
Power jacks
Cross over Crunches
High Plank toe touches
Reverse Lunge front kick a leg
Squat jump Twists
Cool Down stretches
Shoulder rotations-15
hip opener -5 reps
21-18-15-12-9-6-3
Squat front kick
Speed skater ( a side)
Dips
Incline push up ( or regular push up if you want to increase the intensity)
Super man twists
Hollow rock
Hand release burpee
Cool Down Stretches and Foam roll
Hip opener-5 reps
Shoulder rotations-15 reps
4 Rounds of:
Split squats-15 a leg
Lateral lunges-15 a leg
Reverse lunge-15 a leg
Jack knife-15 a side
Alternating leg raise-15 a leg
Burpee tuck jump-15 reps
Cool down stretches
