Rough Boy Squats +

Warm up 2 Rounds:

20 Jumping Jacks

Yoga Worms

Lunge Twists (R+L=1)

Leg Swings (Front to Back & Lateral)


Then complete the following one time through. Complete one section and then the other. Rest as needed between each section.

Rough Boy Squat Complex*

30 seconds of continuous squats

30 second squat hold

1:00 continuous squats

1:00 squat hold

90 seconds of continuous squats

90 seconds squat hold

2:00 continuous squats

2:00 squat hold


KB Swings and Bicycles

Complete one time through for time:

10 - 15 - 20 - 25 - 25 - 20 - 15 - 10

KB Swings 25/35

Bicycle Crunches (R+L=1)


*Less than /1 month at Community Fit? Please only complete 1/2 reps and take breaks when needed


*Less than 3 months? Complete 3/4 reps


Cool Down:

Child's Pose

Lower Back and Piriformis Stretches

Scorpion Stretch

QL Stretch






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