A if for April (and Agility & Abs)
(26 mins and Stretch on Own)
Warm Up with some cardio (3 Minutes)
30 Seconds each/2 times through:
Jog or March In Place
3 Direction Hops
Jumping Jacks or Step Outs
Agility Ladder (Each Block = 4 exercises for 1 minute) – Start out slow to get used to the moves (18 minutes) — ladder can be real, chalk, tape, or just “Pretendâ€
Run through ladder and Back
Walking Plank – Side Facing; Hands moving from block to block
Lateral Run up and Back – Side Facing
Wide Squat Out (Low Straddle) and Hop In and Forward to Next Block
30 Seconds Rest
Run Through – High Knees
Walking Plank with Shoulder Taps
Lateral Run (faster than Round 1)
Hop-Scotch – Wide Squat Out (Straddle) to Alternating One Leg
30 Seconds Rest
In/In/Out/Out and Forward (Forward Facing)
Narrow to Wide Push Ups – Stationary – Arms in Block tight under Shoulders – Push Up then Walk to Block on either Side – Push Up (Can also be done from knees)
2 Legged Hops (Front Facing)
Walking Plank with Cross over arms
30 Second Rests
In/In/Out/Out and Forward (Side Facing)
Walking Push Ups
Hop Forward 2 Blocks, Hop Back 1
Bear Crawls (Hands In the Ladder/Feet outside Ladder/ Keep Butt Down)
30 Seconds Rest
Abs: 30 seconds each move (5 Mins)
Crunch to Center (feet planted)
Cross Crunch – stay on one side – targeting shoulder to knee (feet planted)
Cross Crunch (other side)
Bicycles
Feet to Sky – Alt Toe Taps
Feet to Sky – Heels to Heaven
Feet to table top (Parallel, knees over hips) – Alternating Toe Tap to floor
Stay there or Both Legs (be careful of your lower back!)
Feet Back on Floor – Alternating Heel Taps with your hands (Head and Neck off the floor, gliding upper body side to side)
Long Leg – Hollow Hold
Stretch