Warm-up stretches (open playlist: https://open.spotify.com/playlist/190wZ2oVo7MTrBvNlPiub2?si=Fn6HteemTJqCeIMd9UCX0w)
Before you are going to start you need to get warmed up. Perform 3 rounds of the following four stretches.
Inchworms (10 reps)
runner's lunges (10 reps each leg)
Thoracic rotations (10 reps)
squat stretches (10 reps)
Its Time to raise that heartbeat and get ready! Perform 2 to 3 rounds of the following 4 exercises.
on the spot running (30 seconds): choose your own speed!
Jumping-jacks (30 seconds)
Knee strikes (20 seconds each side)
Plank y-jumps (30 seconds)
Drill 1: hard work (open playlist: https://open.spotify.com/playlist/6xYFJ5jDTrCnd5TNtTUbdf?si=aIAZAstETUuugB_3siDUeA )
Time to get sweaty! The goal is to do 2 rounds of the following 3 supersets. You will perform each superset 2 times before progressing to the next one.
High-knees X Jump-lunges (20seconds each, 30 seconds rest)
Mountain-climbers X crab toe-touches (20 seconds each, 30 seconds rest)
Burpee + plank hip-roll (20 seconds each, 30 seconds rest)
take a short break (2 minutes).
Drill 2 Core & cardio
It is time to finish strong! And there is no better way to end things than by burning up the abs and core. Try to perform 2 rounds of the follwing 4 exercises. After doing all 4 exercises one after the other, you do them again.
Medicine ball russian twists (30 seconds)
Leg raise pulses (30 seconds): Place a dumbell on its side and place it in front of your feet. Hop your leg over the dumbell from side to side whilst maintaining an upright torso.
Bear-crawl: 2 steps forward, 2 streps back (30 seconds)
Sit-through (30 seconds)
rest (1 minute)
Cooling-down (open playlist: https://open.spotify.com/playlist/37i9dQZF1DWXe9gFZP0gtP?si=7MaEC0hxTMOa9ymryX453Q ):
Its time to relax, the hard work is over! Put on some relaxing music and try to do the following static stretches for 2 to 3 rounds.
Back flexion-extension (30 seconds): on hands and knees, hold every pose for a few seconds.
Seated hamstring stretch.
Deep-squat hold (20-seconds): hold on to something if you can't maintain a straight back.
Adductor stretches (15 seconds each side): 2 times each side.
Quadriceps stretch (20 seconds each leg).