Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion. Perform each exercise in the warm-up for 45 seconds. After completing the workout perform a cool-down that allows your heart rate to gradually slow down to a normal rate. Hold static stretches for 20-30 seconds.
It is encouraged that you modify each exercise to a version that is best for you.
Workout
In this workout you will complete 5 minutes of cardio (5 exercises for 1 minute each), 4 minutes of lower body (4 exercises for 1 minute each), 3 minutes of upper body (3 exercises for 1 minute each), 2 minutes of core (2 exercises for 1 minute each), and 1 minute of cardio (1 exercise for 1 minute). The 5-4-3-2-1 sequence may be performed twice for a longer workout if desired. There is one move (golf ball circles) where you may want to utilize 2 objects of light weight (2-10 pounds).
WARM-UP | |||
Jog |  | Runner's Lunge |  |
Leg Swings |  | Side Stretch |  |
WORKOUT EXERCISE | DEMO | MODIFICATION |
5 MINUTES High Knee Pushes 1 minute |
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Cross Squat 1 minute |
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Side to Side Bear Crawls 1 minute |  |  |
Frog Jump Forward, Run Back 1 minute |  |  |
Burpee 1 minute |  |  |
WORKOUT EXERCISE | DEMO | MODIFICATION |
4 MINUTES Prisoner Side to Side 1 minute |
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Shuffle to Lunge 1 minute |
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Squat Jump + Lateral Leg Raise 1 minute |  |  |
Curtsy Lunge + Front Kick 1 minute |  |  |
WORKOUT EXERCISE | DEMO | MODIFICATION |
3 MINUTES Golf Ball Circles 1 minute |
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Push-Up + Pulse 1 minute |  |  |
Plank Up-Downs 1 minute |
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WORKOUT EXERCISE | DEMO | MODIFICATION |
2 MINUTES Plank Hold 1 minute |
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Cross Body Mountain Climbers 1 minute |
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WORKOUT EXERCISE | DEMO | MODIFICATION |
1 MINUTE Lateral Sprints 1 minute |
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COOL-DOWN | |||
Lateral Lunges |  | Trunk Twists |  |
Deep Squat to Reach |  | ||
