Ladders
3 Minute Warm Up: 30 seconds each; 3 times Through
Jog in Place
Lateral or “Ali†Shuffle
30 Seconds Rest
Block 1 (6 mins)
15 seconds of each, then 30, then 45:
Jumping Jacks
Knee Drives Left Side
Knee Drives Right Side
Sumo Squat Oblique Crunch
30 seconds rest
Block 2:
15 seconds of each, then 30, then 45:
Mummy Kicks
Alternating Front Lunges
Bicycles
Plank
30 seconds rest
Block 3:
15 seconds of each, then 30, then 45:
Jump Rope
Wide Arm Push Ups
Genie Sit lean backs
V Sits or 1 legged Jack Knife or hold Boat pose
Stretch
Full Body Stretch (arms out long legs out long)
Left Leg Up, Right leg Extended or have knee bent with foot on the floor
Point and Flex Left Foot
Circle out the ankle in one direction & the other
Hamstring stretch
Drop leg out to Left
Cross leg across midline
Cross Ankle over opposite knee and reach through for figure 4 stretch
Roll to Right side and take Left foot behind for a Quad stretch
Repeat series with Right Leg Up
Roll to Left side for Right side Quad stretch
Sitting up – Legs out in front; forward fold (hinge at hips, flat back)
Up to all 4s, Cat & Cow stretch
Roll Up to Standing
Shoulder Rolls Forward and Back
Big Breath up, drop Left hand between shoulder blades for Tricep stretch, repeat on Right