| Photo | Exercise | Sets | Reps | Comments |
|
Dead Bug
| 1 | 30 | Spend 30 seconds on the dead bug. Use your arms as well as legs if you can do so with good form, otherwise just use your legs. Focus on keeping the back flat on the floor. |
|
Twising Backward Lunge
| 1 | 12 | Alternate steps for 12 total reps to start warming up. |
|
Stretch - Elbow Inside
| 1 | 12 | Stretch and alternate sides back and forth by stepping up from a downward dog position. 6 reps per leg. |
|
Airplane Twist
| 1 | 30 | Twist from side to side for a total of 30 reps (15 per side). |
|
Superman
| 1 | 16 | Alternate legs, performing 8 per leg. Move slowly and deliberately with good form. Keep the back in a straight line and squeeze the glutes for balance. |
|
Alligator Walk
| 3 | 12 | Take a dozen steps like an alligator, then take a 45 second break. Repeat for 3 rounds. |
|
Inch Worm
| 2 | 15 | Inch worm 15 body lengths forward, then stand up and take a 45 second break. Turn around and inch worm the same distance back (moving forward). |
|
Burpee / Squat Thrust Jump
| 4 | 10 | If it seemed too easy so far, you'll see we were saving up for Burpees. 4 sets of 10 reps with a one minute break. Keep moving during your break by walking or doing pushups. |
|
Windmill
| 1 | 30 | Take a 2 minute break prior to this exercise, then go through 15 reps per side of slow windmills without resistance (hold your hand up). Focus on form and stability here. Stretch out when done. |
