Warm up: | |
1 min | crunches |
30 secs | jacks |
30 secs | plank |
30 secs | alternating side plank |
30 secs | plank jacks |
1 min | hollow hold |
30 secs rest | |
MAIN SET | |
30 secs | Russian twists |
30 secs | v-ups |
30 secs | in plank position on hands, alternating: lifting opposite leg and arm off the floor |
30 secs | side plank on forearm dip: right |
30 secs | side plank on forearm dip: left |
30 secs rest | |
1 min | plank walk ups, alternating |
1 min | plank jacks |
30 secs rest | |
30 secs | Russian twists with medicine ball |
30 secs | v-ups with medicine ball |
30 secs | in plank position on hands, roll medicine ball right to left, left to right |
30 secs | side plank on forearm dip: right; hold medicine ball on the hip |
30 secs | side plank on forearm dip: left; hold medicine ball on the hip |
30 secs rest | |
1 min | side chops with medicine ball |
30 secs | Pike with ball or on the floor with towels at toes |
1 min | standing with medicine ball in hand, crunch and twist oppsite knee, alternating |
30 secs | flutter kick on the floor |
1 min | back on the floor, do a sit-up and throw the medicine ball veritcally in the air, return back to the floor, repeat |
Warm down | |
upward dog | |
child’s pose | |
table top | |
wheel pose | |
Upward dog, walk hands to right, center, then left for a stretch on both sides | |
lunge pose with twist |
Let’s #GetHiitOn!