Equipment Required
Workout Breakdown
Start Your Workout
Warm Up
- 4 Exercises / 2 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
8 Standing Arm Circles
Tips:
- Keep core engaged and use your breath throughout movement
- 8 reps per arm
Exercise 2/4
6 Single Arm Serratus Slides w/ Rotation
Tips:
- Press against wall slightly with forearm
- Entire forearm stays on wall throughout entire movement
- 6 reps per side
Exercise 3/4
8 Sidelying Thoracic Rotations
Tips:
- Use breathe throughout movement
- Arm reaches the entire time
- 8 reps per side
Exercise 4/4
12 Standing Spinal Waves
Tips:
- Create as big of a "wave" as you can with your spine
- This movement is a great way to warm up the spine and back muscles!
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 1
- 3 Exercises / 3 Laps (Supported Lolasana Lifts = 4 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Supported Lolasana Lifts
Tips:
- Keep feet squeezed together
- Push against blocks and lift knees as high as you can with each rep
Exercise 2/3
8 Prone Swimmers
Tips:
- Keep shoulders down throughout movement
- Keep fingertips stretching out throughout movement
- Try not to let arms drop as you reach around to the back, keep elbows lifted
Exercise 3/3
Boat Pose (0:30)
Tips:
- Squeeze legs together and sit up really tall
- Hold for 30 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
50 Low Pushup Pulse
Tips:
- Keep hips tucked under the entire time
- Push away from floor as your perform 50 small pulses
Exercise 2/3
8 Single Leg Single Arm Row
Tips:
- May perform with bench as shown in tutorial or without
- If performing standing, body should be parallel to floor
- Keep lifted leg parallel and don't allow it to rotate outwards
- 8 reps per side
Exercise 3/3
6 Single Arm Forearm Side Plank Rotations
Tips:
- Push away from floor with forearm
- 6 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 3 Exercises / 4 Laps (Single Arm Single Leg Tall Side Plank Pulse = 3 Laps)
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
8 Single Arm Single Leg Tall Side Plank Pulse
Tips:
- Push against floor with palm
- This takes a lot of strength!
- If you lack flexibility, you can bend the lifted leg slightly
- 8 reps per side
Exercise 2/3
10 Forward Bear Crawl
Tips:
- Push away from floor with palms and keep hips tucked under
- 10 reps per side (20 "steps" total)
Exercise 3/3
10 Reverse Bear Crawl
Tips:
- Push away from floor with palms and keep hips tucked under
- 10 reps per side (20 "steps" total)
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
