Week One, Day One:

5-10 Minute Warm Up

Suggestions: Walking (30 seconds hard push, 30 seconds slow down), Jumping Jacks (30 seconds work, 30 seconds rest), Shadow Boxing, Jump Rope, Stationary Bike)

2-4 Walkouts / Dynamic Stretch

• Fold forward and reach for toes, hold 20-30 seconds. Cradle opposite elbows and sway while folded.

• Walkout into a high plank. Keep legs straight.

• Step right foot to outside of right hand. Slowly lower left knee to ground. Step back into plank.

• Repeat on opposite side.

• Transition into "Child's Pose"

• Get into tabletop position for “Cat / Cow”

• Back into high plank

• Walk hands back to toes and slowly roll up one vertebrae at a time. The top of the head is the last thing to roll up.

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