Warm-up:
25 Jumping Jacks
Resistance Band Chest and Shoulder Stretches
Leg Swings (Forward & Back/ Laterally)
25 Jumping Jacks
Down Dog to Runner's Lunge & Twists
Then complete the following sections, in any order. Complete all 5 minutes of one section before beginning another. Rest 30 seconds between each section.
*See modifications below
Every minute, on the minute, for 5 minutes complete:
10 Pushups
10 Situps
Every minute, on the minute, for 5 minutes complete:
50 Single Jump Ropes
Every minute, on the minute, for 5 minutes complete:
10 KB Swings 25/35
10 Wall Balls 10/20
Every minute, on the minute, for 5 minutes complete:
10 Lunge Switches (R+L=2)
Cool Down:
Hold each of the following stretches a minimum of 30 seconds each. If you don't have a resistance band at home, you can use and old tie or a jump rope.
Banded Piriformis/Low Back Stretch
Banded Inner Thigh Stretch
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Option 2 < 3 Months:
Complete 6-8 reps per exercise with less weight
Option 3 < 1 Month:
Complete 4-5 reps of each exercise with 1/2 the weight recommended above. And 25-40 Jump Ropes or Jumping Jacks
