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