Around the World II

Warm-up:

Yoga Worms

Arm Circles

Leg Swings (Front & Back/Lateral)


Option 1: Greater than 3 Months

As many rounds as possible in 30 minutes:

200 m run/1 minute High Knees/1 Minute Plate Switches

20 DB Halos R 15/20 (Back and Forth =1)

20 Situps

200 m run/1 minute High Knees/ 1 Minute Plate Switches

20 DB Halos L 15/20 

20 Side Ups R

20 Side Ups L


Option 2: Less than 3 Months

As many rounds as possible in 20 minutes:

200 m run/1 minute High Knees/1 Minute Plate Switches

20 DB Halos R 10/15 (Back and Forth =1)

20 Situps

200 m run/1 minute High Knees/ 1 Minute Plate Switches

20 DB Halos L 10/15 

20 Side Ups R

20 Side Ups L


Option 3: Less than 1 Month

As many rounds as possible in 15 minutes:

100 m run/30 seconds High Knees/ 30 Seconds Plate Switches

10 DB Halos R 5/8 (Back and Forth =1)

10 Situps

100 m run/30 seconds High Knees/ 30 Seconds Plate Switches

10 DB Halos L 5/8 

10 Side Ups R

10 Side Ups L


Cool Down:

Low Back & Piriformis

QL

Resistance Band Chest/Shoulder Stretch


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