- Active Dynamic Warm-up
- 10 Windmills (each side)
- 15 Clamshells (each side)
- 20 Frog pumps
- 10 Seesaws
- 15 “Stir the pot” on a ball (each side)
- 20 second side plank (each side)
- 50 Sit-ups
- 50 Hip thrusts
Cardio – Sit Out Tabata
Remember, tabata workouts are :20 seconds of work and :10 seconds of rest for 8 rounds. We recommend grabbing a timer.
Get as many sit-out repetitions in as possible during each round of work! Count the total number of reps across the 8 rounds.
Wall Sits! On day one, hold a wall sit as long as you can. Do a wall sit everyday for the next week and try to add 5-10 seconds on each day!