Work Your Core and more!

WARM-UP

Jumping Rope: 30 seconds

Jumping Jacks: 30 seconds

Ice Skaters: 1 minute

• Regression: Perform side steps or curtsy lunge
• Progression: Add hop with back foot off floor

Butt Kicks: 30 seconds (fast tempo)

High Knee Touch: 30 seconds (slow tempo)

Alternating Groiner (dynamic stretch): 5 – 10 repetitions with 1 – 2 second hold each side

Alternating Pigeon (dynamic stretch): 5 – 10 repetitions with 1 – 2 second hold each side

CIRCUIT 1: Cardio/Plyometrics – 1 minute

Ski Jumps: 30 seconds

(feet and knees together; 3 jumps to left followed by 3 jumps to right; repeat)

• Regression: Preform body weight squat
• Progression: Add box to jump on or over

Burpees: 30 seconds

• Regression: Step backward (instead of jumping), hold plank (omitting push-up), and omit jump at end
• Regression: Crawl Arounds
• Progression: Add plank jack

CIRCUIT 2: Balance – 1 Minute

Standing Single-Leg Balance Reach: 5 – 8 repetitions on each side

• Regression: Stand on one leg (omitting reach) for 10-15 seconds each side
• Progression: Perform on foam pad, Dynex disc, or BOSU

Reverse Lunge with Front Kick, Alternating: 30 seconds

• Regression: Perform reverse lunge with 3 count pulse on each side
• Progression: Add weight, such as dumb bells, kettle bells, or medicine ball

CIRCUIT 3: Supine – 1 Minute

Ball Passes: 30 seconds

• Regression: Omit upper body movement (perform reverse crunch)
• Progression: Lift shoulder blades off floor

Ball Floor Bridge: 30 seconds

• Regression: Omit stability ball
• Progression: Add hamstring curl or single-leg lifts

CIRCUIT 4: Prone – 1 Minute

Plank Jacks: 30 seconds

• Regression: Step instead of jump
• Regression: Perform standard plank, omitting lower body movement
• Progression: Place hands or elbows on BOSU or stability ball

Supermans on Stability Ball: 30 seconds

• Regression: Perform in quadruped (on all fours) position, omitting stability ball
• Progression: Add light, 2.5-5lbs. dumb bells in each hand

POWER MOVE – 3 Minutes

Plyometric Lunges (Lunge Jumps): 90 seconds

• Regression: Reverse Lunges; Move at your own pace