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5-10 Minute Warm Up
Suggestions: Walking (30 second hard word, 30 second cool 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.
With the increase of your fitness, be sure you’re adequately hydrating. I recommend 3.5 liters as a base goal. This is probably more than you’re used to drinking, but I promise it will only help you, your skin and your muscle recovery. A good way to get in the habit of drinking water is to set reminder alarms on your phone. It sounds silly, but it works!
*One Rep: right arm taps left shoulder, left arm taps right shoulder. Right knee drives, left knee drives