Dynamic Warm Up
Repeat 2 times – 30 seconds per move
Towel Flossing
Arm Circles
Wrist Rotations
Squat into Rotation
Day 10 Demonstration Video - Upper Body
Each circuit is divided into 4 exercises.
Complete all exercises back to back before taking a full 90 rest.
Repeat each circuit 3 times before moving on to the next circuit.
Pick a resistance weight that challenges you within the given repetitions.
The last few reps of your strength exercises should be extremely challenging to complete.
Circuit 1
Pistol Crunch – 15 Reps
Jog in Place – 60 Seconds (Gym=60 Seconds on Elliptical)
Bicycle Crunches – 20 Reps
Jog in Place – 60 Seconds (Gym=60 Seconds on Elliptical)
Circuit 2
Toe Touch – 15 Reps
Jog in Place – 60 Seconds (Gym=60 Seconds on Elliptical)
Clap Crunch – 20 Reps
Jog in Place – 60 Seconds (Gym=60 Seconds on Elliptical)
Circuit 3
Pike Plank – 20 Reps
Jog in Place – 60 Seconds (Gym=60 Seconds on Elliptical)
Spidermans – 20 Reps
Jog in Place – 60 Seconds (Gym=60 Seconds on Elliptical)
Foam Rolling and Stretching
After your workout, foam roll for 10 minutes and stretch your lower body for 20 minutes. This will help to decrease DOMS (Delayed Onset Muscle Soreness). Use videos below as a guide.