There’s no better way to start a Monday then with a great workout! If you can’t make it to class today the DIY below is what we did, well, it’s close anyway! Focus on good form. You will throw down some big numbers, so do each move right to avoid unnecessary injuries. Remember, when numbers get high its easy to float away to another time and place in your head. Be there for each move, engage the muscles that you need to engage to do each move properly. It will be worth it tomorrow! Enjoy the burn along with the photos from our weekend events! :) Coach Michelle

Part 1: Warm Up

Dynamic: 10 reps each

Calf Raises – Hip Circles – Shin Grabs – Butt Kickers – Jumping Jacks – Ankle Grabs – Sampson Stretches – 400M jog

Band activation:

Band on thighs – 10 each

GBHE

Clamshells neutral hip R

Clamshells flexed hip R

L

L

Band on Ankles – 10 each side

10 Mini Side Step R/10L

10 Mini Step Forward/10 Backward

P2: R.O.M.

Set 1: Use Court or cones set 10Y apart

5 Get Ups

5 inchworm Push UPs

Side Shuffle 10 Yards R/10L

Carioca 10 Yards R/10L

Butt Kick 10 Yards

HI Knees 10 Yards

Bound 10 Yards

Repeat Set 1

Set 2: 20 seconds work 10 seconds rest, 8 rounds total, 4 of each exercise alternating

Wall Sit vs Low Plank

Set 3: 20 seconds work 10 seconds rest, 8 rounds total, 4 of each exercise alternating

Jumping Jacks vs Hi Plank shoulder taps 

P3: Met Con Ladder & Chippers

Set 1: Ladder – Perform 1X

10 Push Ups

10 Walking Lunges

8 Push Ups

8 Walking lunges

6 Push Ups

6 Walking Lunges

4 Push Ups

4 Walking Lunges

6 Push Ups

6 Walking Lunges

8 Push Ups

8 Walking lunges

10 Push Ups

10 Walking Lunges

Set 2: Chipper – Perform 1X

100 Skips on Jumprope

16 V Ups

16 Forearm Plank Body Saw

100 Skips on Jumprope

12 V Ups

12 Forearm Plank Body Saw

100 Skips on Jumprope

8 V Ups

8 Forearm Plank Body Saw

100 Skips on Jumprope

6 V Ups

6 Forearm Plank Body Saw

100 Skips on Jumprope

Set 3: Chipper – Perform 1X

20 Squats

20 Push Press

20 Bent Rows

16 Squats

16 Push Press

16 Bent Rows

12 Squats

12 Push Press

12 Bent Rows

10 Squats

10 Push Press

10 Bent Rows

Part 4: Run Burpees: Perform 3X

Run 200M – 10 Burpees

P5: Stretch static hold 30 – 60 seconds per side

Thread the needle, spinal twist, calf stretching, quad stretch, chest stretch and deltoid stretch