40/20

Warm-Up:

20 Squats

Alt Arm & Leg Raises

Arm Circles

Leg Swings Lateral & Front to Back


Complete 40 seconds of work for each of the following, in order. Rest 20 seconds between different exercises. Begin with Bear Burpees and go down the list, a total of 7 Minutes. Then repeat 3 more times*.

Bear Burpees

X-Planks

Plank Jackknives

Plank Press

Weighted Glute Bridges

Alt Leg V-ups

Flutter Kicks


*Less than 3 months with consistent Community Fit workouts, please scale as needed. Take breaks as needed, outside of the 20 seconds of programmed breaks. Complete 3-4 Rounds.

*Less than 1 month, please complete 20 seconds of work followed by 30-40 seconds of rest. Refer to video demo links for ideas on modifications as needed. Complete 2-3 Rounds.


Cool Down:

Low Back & Piriformis Stretch

QL Stretch

Scorpion Stretch


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