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