Click the link above for this week's Spotify playlist.
Warm Up
Cat Cow - Repeat 5x
- Make sure your knees are aligned with your hips, feet a planted with your weight in your heels, and hands are on your knees
- As you inhale, arch your lower back and hips up and back and your neck and head towards the ceiling
- Keep your core tight as you exhale, tuck your tailbone in, dropping your head to look towards your belly button, and arch your back like a scared cat
Hip Hinge - Repeat 5x
- Stand straight with a slight bend in your knees
- Take a deep inhale
- When you reach the top of your breath, slowly bend forward at the waist keeping a straight spine
- Slowly exhale, pressing your belly button into your spine as your lower your upper body
- Stop when your chest is parallel with the floor
- Feel the stretch in your hamstrings
- Let your arms hang at your sides for a moment
- Ground yourself through your heels
- Slowly return to the starting position as you inhale
Good Morning-Squat Stretch - Repeat 5x
- Stand up straight
- Bend at your hips
- Reach to your toes
- Squat while holding your toes
- Straighten your legs focusing stretching your hamstrings
- Slowly raise your torso to the original standing position
- Roll your shoulders backward
20 Minute Workout
Each circuit is 40 Seconds of Work with 20 Seconds of Rest for 10 minutes
1st Circuit
A. Crunches - 40 seconds
Rest 20 seconds
B. Reverse Crunches - 40 seconds
Rest 20 seconds
C. Bicycle Crunches - 40 seconds
Rest 20 seconds
D. Plank - 40 seconds
Rest 20 seconds
Repeat for 10 minutes
2nd Circuit
A. Squats - 40 seconds
Rest 20 seconds
B. Push Ups (any variety you are comfortable with) - 40 seconds
Rest 20 seconds
C. Bear Plank - 40 seconds
Rest 20 seconds
D. Alternating Bird Dogs - 40 seconds
Rest 20 seconds
Repeat for 10 minutes
Bodyweight Finisher
10 Good Mornings
10 Squats
10 Right Reverse Lunges
10 Left Reverse Lunges
Rest 30 seconds
Repeat 5x
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