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
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
Chaturanga ISO Hold (0:30)
Tips:
- Keep hips tucked under and elbows close to body
- Neck is long and doesn't drop
- Hold for 30 seconds
- If movement is too difficult, drop the knees
Exercise 2/3
10 No Money Drill
Tips:
- Back stays flat on the wall and elbows close to the body
- Arms rotate outwards
- You will likely feel a stretch in the shoulders
Exercise 3/3
10 Banana Rockers
Tips:
- Arms stay close to ears
- Maintain same position throughout the movement
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
6 SL Downdog to SL Knee Drive
Tips:
- Drive one leg back into single leg down dog, then pull knee to chest as you come into plank
- 6 reps per side
Exercise 2/3
8 Tall Side Plank Pulse
Tips:
- Push away from floor with palm
- Pulse hips upwards for 8 reps per side
Exercise 3/3
Dolphin ISO Hold (1:00)
Tips:
- Press heels into the ground and push away from the floor with forearms
- 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 3
- 3 Exercises / 3 Laps
- Perform all exercises back to back before taking a 30-second rest.
Exercise 1/3
6 Down Dog March
Tips:
- Lift opposite arm and leg simultaneously
- Keep pushing away from the floor with palms throughout entire movement
- 6 reps per side
Exercise 2/3
8 Prone Swimmers
Tips:
- Lift elbows and reach hands out and around, rotating and keeping elbows lifted until hands land on lower back. Lower elbows.
- Lift elbows and reverse the movement. That's one rep.
Exercise 3/3
Extended Plank (0:30)
Tips:
- Walk feet back into an extended plank
- Go back as far as you can while maintaining good form (hips tucked under and palms pushing away from floor)
- Hold for 30 seconds
30-Second Rest
- Begin the timer to start your 30-second rest period.
- Restart timer if more rest is needed.
