Are you looking to build lean muscle mass and cardiovascular endurance with optimal results? Then this is the workout for you.
Sets: 3 rotations
"I Need a Chase"
Start in a squat position. Spine neutral and upright, weight in heels. Jump sideways to replace left foot with right foot. Drop right back into your squat and jump back in opposite direction. Each squat counts as one rep.
This move gets your heart rate up, wakes up the hips, and dives right into lateral movement.
Start in a lunge, making two 90 degree angles with your legs. Jump and switch to lunge with opposite foot forward. After landing, stand upright on your front leg. As you stand, lift the back leg in front of you in a bent position and place it back into your lunge. Jump, switch, and repeat. Each switch counts as one rep.
This move continues to get your heart rate up, wakes up the legs, and prepares the body for stability on one leg.
Reps: 60 seconds
Sets: 3 rotations
"Boy (girl) Bye"
Stand against a wall. Feet are placed wide, toes pointing out. Drop pelvis low, making sure knees are over toes. Arms are extended straight out from shoulders against the wall. Light Dumbbells (or household items such as a two full water bottles) held in hands, palms should face up. Bend elbows to a 90 degree angle and rotate shoulders so weights touch the wall. Press up and down.
Stand with feet shoulder width apart, toes slightly facing out. Drop into a squat and hold for 5 seconds. Drive through heels to straighten knees and bring hips upright in 1 second. Rebound right back into squat for 5 seconds.
"Play the Field"
In your plank, bring one knee across your chest and try to touch opposite elbow. Repeat to the other side. Walk one hand out at a time and bring back in one at a time. Do the same with your feet. Keep your feet in one spot and walk your hands in a full circle. Repeat the sequence.
"One is the 'strongest' number"
Stand on one leg. Lift other leg to the front, knee high. Bring the leg down and behind the standing leg. As the leg goes back, hinge forward at hips and bend standing knee. Every time the leg comes back to the front, add a jump. Each standing leg gets one 60 second interval.
"On To The Next One"
Stand with feet shoulder width apart, toes facing slightly out. Squat low keeping back straight. Coming up, lift one leg and bring opposite elbow to knee for an oblique twist. Keep switching legs.
Stretches are static and slow moving. Hold stretches for however long you see fit.
Lie on back. Lift feet to ceiling, press hands into floor, lift hips, and send feet towards the floor behind your head for a "plow stretch."
Curl into fetal position on side. Stretch hands and feet in opposite directions and arch back slightly. Roll and repeat on other side.