This workout packs a punch for everything that lands between your shoulders and your hips.
Workout #1:
Warm Up:
Hip Circles: 10 each side x2 (Try eyes closed to fire up proprioception.)
Slow Mountain Climbers: 1 minute
Prone Cobra: 12 reps
Skip (30 seconds), Backpedal (run backwards 30 seconds) and lateral shuffle (30 seconds) x2
Circuit 1:
Perform each exercise 45 seconds, repeat circuit 2 time
Side V-Ups with Leg Kicks
Crunch Circuit
Decline Push Up to Side Crunch
Bent Press (Keep your feet close together or in a toe-heel stance to challenge your balance and your core a little more.)
Side Plank
Belly Ups
Rollbacks (after popping up, try holding balance on a single leg for a second or two before the next rep.)
Circuit 2:
Repeat this metabolic cardio burst circuit twice.
2 Feet Forward and Backward Hops In Place: 30 seconds
Cardio Plank: 30 seconds (Want to challenge balance and stability? Place hands on a BOSU or wobble board while in the plank position.)
Slide and Glide: 30 seconds
Burpee: 30 seconds (As many as you can get in 30 seconds!!!)
Cool Down:
Perform several chaturangas, holding the up dog for a few extra seconds to get a nice stretch through the front of your body.
Tricep Side Arm Stretch: hold 30 seconds minimum
Hamstring, Inner Thigh, Quad Stretch: hold each stretch 30 seconds minimum.
Please visit the exercise list to watch the how-to videos. http://bit.ly/T1sqFl
Workout #2:
Warm Up:
Alternating Froggers: 45 seconds
Hip Abductions: 10 each side
Side Plank Reach Through: 10 each side
Around the World Lunge: 4 times around on each side (After a few reps, challenge your balance and try closing your eyes.)
Jump Rope: 2 minutes (Try a few single leg hops to test balance.)
Circuit 1:
(Three times through)
Goblet Squat: 12 reps (If you are feeling really balanced try the squats on a BOSU or wobble board for an extra challenge.)
Pull Up Progression: 10 reps (at whatever level you are at)
Opposite Arm and Leg V-Up: 10 reps each side
Circuit 2:
(Two times through)
Bear Crawl: 60 seconds
Shoulder Press to Glute Extension: 8 reps per leg (16 total for arms) (Hold the glute extension an extra second to work that single leg balance.)
Squat Arm Curls: 12 reps
SPiderman Plank: 30 seconds (After you get going, try those eyes closed. You'll be surprised how much vision plays a role in your proprioception!)
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In following this training plan, you accept full risk and responsibility of personal safety and well-being.