|
Exercise |
Sets |
Reps |
Rest |
|
Warm up |
|
|
|
|
2L Jog+ 5ea Spiderman climb + 8ea Clam shells |
2 |
|
|
|
2L Jog+ 5ea Ankle walk + 10 Calf raises |
2 |
|
|
|
2L Jog+ 5ea 1/2 kneeling thoracic rotation + 20″ SL plank |
2 |
|
|
|
2L Jog+ 5 PVC pass-through + 8 Downward dog push-ups |
2 |
|
|
|
|
|
|
|
|
3min. ON/ 2min. OFF |
|
|
|
|
A1- Band chest flies |
3 |
15 |
|
|
A2- Wide step mtn. climbers |
3 |
10ea |
|
|
A3- Goblet SL squat |
3 |
8ea |
|
|
A4- Shuffle |
3 |
until 3′ mark |
2′ |
|
|
|
|
|
|
2min. ON/ 1 min. OFF |
|
|
|
|
B1- Dbl. knee tuck jumps |
3 |
20″ |
|
|
B2- Hot feet |
3 |
20″ |
|
|
B3- Jumping jacks |
3 |
20″ |
|
|
*Repeat exercises until 2–minute mark, then rest 60″ |
|
|
|
|
*Clock does not stop. |
|
|
|
|
|
|
|
|
|
Abs |
|
|
|
|
Penguins |
3 |
15ea |
|
|
T plank |
3 |
10ea |
30″ |