Focus: Full Body - Dynamic Warm-Up
Equipment: None! Just your bodyweight
1. Walk-Out Combo - Plank/Thoracic Spine Rotation, 3-5 reps ES alternating
2. Reverse Hop Plank Combo - Plank/Reverse Bear Crawl/Reverse Hop, 6-8 reps
3. Traveling (Hamstring) Kicks - 6-8 reps ES alternating
4. Traveling Quad Stretch/ Hinge - 6-8 reps ES alternating
5. Traveling SLDL with Rotation - 6-8 reps ES alternating
Perform entire circuit 2-3 times
Up Next in Day 2 - Legs & Glutes Focus (with a full body flare)
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Legs & Glutes + Cardio & Core (C)
Focus: Legs & Glutes + Cardio & Core
Equipment: one heavy dumbbell & a bench1. Bench Goblet Squats - 12 reps
2. Bench Broad Jump Squat Combo - 8-10 reps
3. Bridge to Crunch Combo - 12 reps
4. Basic Crunches - 10-12 repsPerform entire circuit 3 times
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Legs & Glutes + Core & Abs (touch of ...
Focus: Lower Body & Core
Equipment: one (heavy) dumbbell*Perform moves 1&2 on R side, then 1&2 on L side*
1. Suitcase Carry Walking Lunge - 12 reps
2. Staggered Stance Deadlift - 12 reps
3. Reverse Walk Back Plank Tap/ Push-Up Combo - 6-8 repsPerform entire circuit 3 times
