D'Many

Warm-up:

Yoga Worms

Lunge Twists


Then complete one of the following options-

Option 1 > 3 Months

3 Rounds:

800 m Run/Row

48 Stability Ball Crunches

1 Minute Plank

48 Superman Back Ext


Option 2 < 3 Months

2 Rounds:

800 m Run/Row

48 Stability Ball Crunches

1 Minute Plank

48 Superman Back Ext


Option 1 > 3 Months

3 Rounds:

200 m Run/Row

20 Stability Ball Crunches

30 Second Plank

20 Superman Back Ext


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


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Not even a major case of Poison Ivy can keep Dana away. She’s one tough cookie!



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