Jump!

Warm-up:

400 m Run/Row

30 Glute Bridges

1:00 Plank

Side Lunges (5-8 each side)

Down Dog to Runner's Lunge & Twist (5-8 each side)

Resistance Band Postural Complex

Resistance Band Shoulder/Chest Mobility


Option 1 > 3 Months

EMOM (Every Minute on the Minute) for 20 Minutes Complete:

20 Single Jump Ropes or 10 Jumping Jacks

5 Jump Squats

3 Clapping Push-ups


Option 3 < 3 Months

EMOM (Every Minute on the Minute) for 15 Minutes Complete:

20 Single Jump Ropes or 10 Jumping Jacks

5 Jump Squats

3 Clapping Push-ups


Option 3 <1 Month

EMOM (Every Minute on the Minute) for 10 Minutes Complete:

10 Single Jump Ropes or 5 Jumping Jacks

2 Jump Squats

2 Push-ups


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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