New Year's Day 2021 aka Sweat Shop

Warm-up:

400 m Run/Row

Down Dog to Runner's Lunge & Twist

Resistance Band Chest & Shoulder Mobility

Resistance Band Postural Complex


Option 1 > 3 Months: Complete 21 reps of each exercise as many times as possible in 21 minutes

KB Swings 25/35

KB Pushups or (Off Set Pushups)

Goblet Squats 25/35


Option 2 < 3 Months: Complete 21 reps of each exercise as many times as possible in 15-18 minutes

KB Swings 15/25

KB Pushups or (Off Set Pushups)

Goblet Squats 15/25


Option 3 < 1 Month: Complete 11 reps of each exercise as many times as possible in 10-12 minutes

KB Swings 5/10

KB Pushups or (Off Set Pushups)

Goblet Squats 5/10


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Lower Body Banded Stretches


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