General WarmUp
1' Jumping jacks
1' High knees
1' Butt kicks
Breathe through your nose!
Mobility
Squat hold + shift your weight 3 x 10 seconds stretch per ankle.
Stand up for 5-10 seconds before the next set
Specific WarmUp
7' AMRAP
15 Air Squats
20 lying flutter kicks
10 Lunges plus rotation
20 Mountain Climbers
5 Inchworm to Push-up
WorkOut
5 Rounds 30s On/ 30secs Off per Exercise
Wall Sit knee raises
Reverse Lunge plus knee raise
One arm DB/KB Thruster / Jumping Air Squat
Alt. Single Leg Glute Bridges
Finisher
Tabata (8 Rounds: 20 sec ON / 10 sec Off)
Flutter Kicks
Supermen
Cooldown
Lying crossbody stretch - see link
Standing knee hug + Quad Stretch
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