Warm-up:
300 Single Jump Ropes
10 M Toe Walks
10 M Heel Walks
Leg Swings (Laterally & Front to Back)
Down Dog to Runner's Lunge & Twist
Option 1 > 3 Months
(Every Minute on the Minute)
Minute 1 - 8-10 V-Ball Transfers (Down & Back = 1)
Minute 2 - 20 Situps
Minute 3 - 20 Side Ups R & 20 Side Ups L
Minute 4 - 20 Reverse Donkey Kicks
Minute 5 - 20 Superman Back Ext.
Repeat for a total of 4 times
Option 2 < 3 Months
(Every Minute on the Minute)
Minute 1 - 6-8 V-Ball Transfers (Down & Back = 1)
Minute 2 - 15 Situps
Minute 3 - 15 Side Ups R & 15 Side Ups L
Minute 4 - 15 Reverse Donkey Kicks
Minute 5 - 15 Superman Back Ext.
Repeat for a total of 4 times
Option 3 < 1 Month
(Every Minute on the Minute)
Minute 1 - 4-6 V-Ball Transfers (Down & Back = 1)
Minute 2 - 10 Situps
Minute 3 - 10 Side Ups R & 10 Side Ups L
Minute 4 - 10 Reverse Donkey Kicks
Minute 5 - 10 Superman Back Ext.
Repeat for a total of 4 times
Cool Down:
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