Warm Up
- · Rotate, ankles, knees & hips x 10
each direction
- · 1 min Jogging on spot
- · Jogging, high knees, heels to butt
- · 10 Lunges
- · 10 Good mornings – hands on ears
& hinge at waist keeping your back straight & stand
3 Rounds in
your own time (warm up)
- · 8 Squats
- · 8 Push Ups
- · 8 Sit Ups
Helen (mod)
3 Rounds
- · Run 400m
- · 21 KB or DB Swings
- · 12 Burpees
Plank
- · 3 sets of 30 secs
- · Front, side, side, front (30 secs
each)
- · Rest between sets
Hollow hold
- · 3 Sets of 30 secs
- · Laying on your back, make a bowl of
your body
- · Lift arms, shoulders & legs,
pressing your back into the floor so you form a bowl.
- · Hold for 30 seconds
- · Rest between holds
Stretch
- · Laying on floor, twist knees side to
side to release the back
- · Updog – on front on the floor, hips
on the ground & pressing up with arms to stretch out abs
- · Hamstrings & Quads
- · Calves – stand with toes &
forefoot raised against something & lean forward to stretch down back of
lower leg. Alt – lower heel over a gutter
- · Hip flexors – lunge, one knee on
ground pressing hips forward
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