This is the workout that we did on zoom. If you would like to view the zoom video contact me and I can give you a link to the video.
Warm Up
- 10 arm circles forward – start with small circles then get bigger
- 10 arm circles backward – start with small circles then get bigger
- 10 arm swings forward
- 10 arm twists
- 10 moving chicken wings (i.e. pat yourself on the back do not hold)
- bend at the hips and sway side to side (hold for 20 secs)
- 20-30 sec knee-ups touch with opposite hand
- 20-30 sec kick backs with hands on hips (i.e. try to kick your butt)
- 20-30 sec kick backs with arms open with each kick
- 20-30 sec step side to side and reach up to sky with alternate arm.
Block 1 – Endurance
- 20s march
- 40s hook and knee with left leg (punch with right arm when left knee is up)
- 20s march
- 40s hook and knee with right leg (punch with left arm when righ knee is up)
- 20s march
- 40s shoulder raise while reverse lung alternate leg
- 20s march
- 40s squat raise right knee and touch
- 20s march
- 40s alternate punch
- 20s march
- 40s squat raise left knee and touch
- 20s march
- 40s step outs with right leg
- 20s march
- 40s step outs with left leg
- 20s march
Block 2 – Strength/Endurance
Rest 10s after each exercise
- 30s jumping jacks
- 30s seal jacks
- 30s frog jumps
- 30s mountain climber
- 30s frog jumps
- 30s mountain climber
Block 3 – Strength/Balance
Rest 10s after each exercies
- 30s flutter kick on your back
- 30s flutter kick on your back
- 20s push-ups
- 30s push-ups
- 30s curl-ups/crunches or sit-ups
- 30s bird dog (i.e. arm/leg raise)
Stretch Block – Flexibility
Hold each pose for 20s
- stream line stretch
- stream line bend right
- stream line bend left
- tricep stretch (chicken wing)
- forward fold / sway
- cat / camel
- child’s pose
- hurdler with right leg
- hurdler with left leg
- butterfly stretch
- right knee to chest while on back
- left knee to chest while on back
