It’s nice outside – leave the house!! 🙂
Warm-up:
- 5-10 min easy jog around the neighborhood
- Ragdoll – 30 seconds
- Crescent lunge – 30 sec hold on each leg
- 10 walking lunges with each leg
- Wide-leg straddle fold – 30 seconds
- Shoulder circles
Work-Out: Complete one round, rest for 1-2 minutes, then repeat. Do this as many times as you can!
- Push-Ups (20) – Increase intensity by putting your feet up on a bench or a swing. Decrease intensity by placing hands on a bench.
- Step-ups on a bench with knee raise (20 with each leg)
- Monkey bar swings or horizontal ladder swings – grab on and hang, then move bar to bar all the way across (if this is available)
- Hand-stand kick-ups (10 with each leg)
- Bear craws around the playground area at a park or around your house
- Slide climbs (20x’s) – climb up and down the ladder of the tallest slide you can find
- Step-ups on a bench with abductor leg lift (20 with each leg) (ex. step up with right leg, then extend left leg out to left side…then step back down left leg first, then right. Repeat.)
- Sprints (10) – sprint around your house OR sprint down one side of a city block (rest 1o seconds between each sprint)
Stretches: (spend a minute or 2 in each pose)
- Ragdoll
- wide-leg straddle fold
- 1/2 pigeon
- Bridge
- Savasana for 5+ minutes under the shade of a tree or in a nice, sunny spot on the grass