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May 1, 2023


  • Cardio:

    • ​3 rounds

      • ​30 jumping jacks

      • 30 butt kicks

      • 30 high knees

      • 10 burpees



  • Strength:

    • ​3 rounds

      • ​Slow count (down 1, 2, hold 1, 2, up, 1, 2 repeat)

        • ​10 pushups with perfect form. If you can't do a full pushup do it against the wall or using a chair

        • 10 basic squats with perfect form

        • 10 sumo squats

        • 10 tricep dips. find a chair to complete this


  • ​10 Handstand kick ups on or off wall (work to counting to 10 while in a handstand)



  • Flexibility:

    • ​Stretch Splits

      • Left and Right Splits

        • ​lunge hold for 30 sec

        • hamstring stretch - sit back from lunge hold for 30 sec

        • Split hold - work up to 1 min


  • ​​​Middle Splits

    • ​Frog stretch - hold for 30 sec

    • Rock back and forth in frog stretch - 30 sec

    • Middle split - work up to 1 min



  • Roll out back- sit like a ball and roll backwards 5-10 X

  • Calf stretch against a wall or on a curb




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