Glute Bridge – 30 seconds, rest 30 seconds
Incline Pushups – 30 seconds, rest 30 seconds
Bird Dog – 30 seconds, rest 30 seconds
Stick Ups – 30 seconds, rest 30 seconds
Total Body Extensions – 30 seconds, rest 30 seconds
Repeat 1 more time
Wall Squat – 50 seconds, rest 10 seconds
Pushups or Kneeling Pushups – 50 seconds, rest 10 seconds
Reverse Lunges – 50 seconds, rest 10 seconds
Dumbbell Row – 50 seconds (25 seconds/side) – rest 10 seconds
Mountain Climbers – 50 seconds, rest 10 seconds
Repeat 1 more time
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Lying Hip Extensions – 40 seconds, rest 20 seconds
Band Pulls – 40 seconds, rest 20 seconds
Pushup Hold (hold the top pushup position) – 40 seconds, rest 20 seconds
Split Squats – 40 seconds – rest 20 seconds
Split Squats (other leg) – 40 seconds, rest 20 seconds
Repeat 1 more time
Wall Squat – 50 seconds, rest 10 seconds
Pushups or Kneeling Pushups – 50 seconds, rest 10 seconds
Reverse Lunges – 50 seconds, rest 10 seconds
Dumbbell Row – 50 seconds (25 seconds/side) – rest 10 seconds
Mountain Climbers – 50 seconds, rest 10 seconds
Repeat 1 more time
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1A) Total Body Extension – 60 seconds
1B) Pushups – 30 seconds
1C) Bodyweight Squats – 60 seconds
1D) Jumping Jacks – 60 seconds
– Repeat 5 times. Rest as little as possible between exercises
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Complete 10 repetitions on each exercise below and complete as many rounds as possible in 15-minutes. Rest ONLY when needed. You must FIRST complete 10-reps on one exercise before moving to the next.
Pull-Ups – 10 reps
Pushups – 10 reps
Box Jumps – 10 repsA)
Step Ups (Right) x 30s
Step Ups (Left) x 30s
Jumping Jacks x 30s (sub with step jacks for no impact)
Side Plank with Hip Dips (Right) x 30s
Side Plank with Hip Dips (Left) x 30s
Run in Place x 30s (sub with high knees for no impact)
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Do the following circuit 4 times, (the pushup plank is an “easier” recovery move than the standard plank. Just hold the top of the pushup position and brace your abs HARD).
DB Squat and Press (30 secs)
(use a lighter weight than usual and do a fast tempo, but under control)
Pushup Plank (60 secs)
KB Swings (30 secs)
Pushup Plank (60 secs)
Stretch and cool-down
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