Front & Back

Warm-up:

200 M Run/Row

Leg Swings

Toe Walking

Heel Walking

Arm Circles

Down Dog to Runner's Lunge & Twist


Option 1 > 3 Months:

Complete the following couplets

4 Rounds:

:30 Second Plank Hold

20 Plank Twist Taps (R+L=1)

Rest 1 minute


4 Rounds:

20 Glute Bridges

20 Step Back Lunges R 15/20 each

20 Step Back Lunges L 15/20 each

Rest 1 minute


4 Rounds:

:30 Second 6" Leg Hold

20 Bicycle Crunches (R+L=1)

Rest 1 minute


Option 2 < 3 Months:

Complete the following couplets

3-4 Rounds:

:30 Second Plank Hold

20 Plank Twist Taps (R+L=1)

Rest 1 minute


3-4 Rounds:

20 Glute Bridges

20 Step Back Lunges R 10/15 each

20 Step Back Lunges L 10/15 each

Rest 1 minute


3-4 Rounds:

:30 Second 6" Leg Hold

20 Bicycle Crunches (R+L=1)

Rest 1 minute


Option 3 < 1 Month:

Complete the following couplets

2-3 Rounds:

:30 Second Plank Hold

10 Plank Twist Taps (R+L=1)

Rest 1 minute


2-3 Rounds:

10 Glute Bridges

10 Step Back Lunges R

10 Step Back Lunges L

Rest 1 minute


2-3 Rounds:

:30 Second 6" Leg Hold

10 Bicycle Crunches (R+L=1)

Rest 1 minute


CTW (Challenge of the Week): 1 Minute of Push-ups


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch


Home is full of glorious knuckleheads!



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