Warm-Ups
Lower Body 1
Leg Swings Forward / Backward x5/leg
Side to side x5/leg
Jumping Jacks x15
Glute Bridges x10
Seated Mermaid Reach x5/side
Forward + Lateral Lunge x3/direction each leg
Alternate Legs
Repeat 2-3x
Lower Body 2
High Knee Runs x20
Rotate + Reach Opposite Foot x5/side
Reverse Lunge Knee Drive x8/side
Calf Raise x15
Clam Shells x10/side
Repeat 2-3x
Upper Body 1
Arm Swings Across Chest x5
Inchworm Walkout x4
Standing Opposite Elbow to Knee Marches x10
Superman x5
Butt Kicks Punch Arms Overhead x20
Repeat 2-3x
Upper Body 2
Arm circles forward x5
Backward x5
Plank hold x30 sec
Birddog Alternating Sides x8
Slow & Controlled, reach opposite elbow to opposite knee
Cross Jacks /Open Close Arms x10
Repeat 2-3x
Total Body 1
Wide low squat, elbows pressing against inner thighs, open R arm to ceiling twist, alt. L side x4/side
Overhead Squat Pattern x5
Coccyx Lunge (feet stay wide lateral low lunge, feet don’t move, slow transition to other side) x4/side
Worlds Greatest Stretch x3/side
Plank Shoulder Taps x12
Repeat 2-3x
Total Body 2
Staggered Stance Hinge + Stand x5/side
Bent Over Staggered Stance Bend + Straighten x5/side
Lying Open + Rotate x4/way alternate sides
Crab Hips Up + Overhead Side Reach x4/way alternate sides
Fire Hydrant Circles x3/way each leg
Repeat 2-3x
total body 3
Leg Swings R | L 8/side
Standing Hip Circles R | L 5/way/side
Calf Raises 10 turned out | 10 turned in
High Knee Runs 30
Squat Knee Up x8 (alternate legs)
Repeat 2-3x
Total body 4
Standing rotations x8
Standing rotations add knee-drive crossing body x8
Plank Hold x45 seconds
Side Plank Clams x12/side
Jumping Jacks x45 seconds
Repeat 2-3x