Equipment Required
Yoga Mat
Yoga Block (Optional)
Workout Breakdown
Circuit 3
Start Your Workout
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Warm Up
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
- 4 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
8 Plank w/ Shoulder Tap
Tips:
- Keep hips tucked under and push away from floor
- Try not to let your body rock side to side as you lift each arm
- Perform 8 reps per arm
Exercise 2/4
8 Pushups
Tips:
- May use blocks to elevate hands if needed
Exercise 3/4
15 Toe Sit Ys & Ts
Tips:
- Keep shoulders down throughout movement
- Think about pressing back with each rep
- Perform 15 Ys and 15 Ts
Exercise 4/4
10 Forearm Side Plank Pulse
Tips:
- Keep hips tucked under and push away from floor with forearm
- Pulse upward for 8 reps per side
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 2
- 4 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/4
12 Knees Elevated Cat Cow
Tips:
- Knees are only slightly elevated off the floor
- Push away from floor with palms
- Aim for full range of motion with every rep, thinking of connecting top of the head to the tailbone
- Cat, then cow = 1 rep
Exercise 2/4
10 Bear Alternates
Tips:
- Tuck hips under and push away from floor
- Avoid rocking side to side as you lift each arm/foot
- Perform 10 reps per arm
Exercise 3/4
8 Plank Press Ups
Tips:
- Keep hips tucked under
- Aim to get elbows all the way to the floor with every rep
Exercise 4/4
Single Leg Modified Forearm Plank (0:25)
Tips:
- Keep hips tucked under and push away from floor with forearms
- Hold each side for 25 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
Circuit 3
- 2 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/2
6 All Four Humeral CARS
Tips:
- Aim for full range of motion withe every rep
- Perform 6 reps per arm
Exercise 2/2
6 Prone Swimmers
Tips:
- Keep elbows lifted high throughout movement, not letting them drop until the end
- Reach up behind head, then reach behind back = 1 rep
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.