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Description

Long intense full body warm up to get your blood flowing and ready for anything


Exercises

Set 1: 1 round
Tricep Stretches
Tricep Stretches
30 seconds
Arm Cross Stretch
Arm Cross Stretch
30 seconds
Upper Back Stretch
Upper Back Stretch
30 seconds
Wrist Circle
Wrist Circle
45 seconds
Standing Lower Back Stretch
Standing Lower Back Stretch
30 seconds
Rotating Toe Touches
Rotating Toe Touches
1 minute
Elbow Circles
Elbow Circles
45 seconds
90-90 Shoulder Rotation
90-90 Shoulder Rotation
45 seconds
Single Leg Deadlift Stretch
Single Leg Deadlift Stretch
1 minute
YTW Row
YTW Row
45 seconds
Ankle Twist
Ankle Twist
45 seconds
Jumping Jacks
Jumping Jacks
30 seconds
Cross Leg Side Bend
Cross Leg Side Bend
45 seconds
Narrow Squat Back Kick
Narrow Squat Back Kick
1 minute
Single Leg Hip Rotation
Single Leg Hip Rotation
1 minute
Bend Up-down
Bend Up-down
30 seconds
Side Cross Kicks
Side Cross Kicks
1 minute
March in Place
March in Place
30 seconds
Transition
Transition
3 seconds
Push-Up and Rotation
Push-Up and Rotation
30 seconds

Set 2: 1 round
Hamstring Sit-back
Hamstring Sit-back
1 minute
Transition
Transition
3 seconds
Frog Stretch
Frog Stretch
1 minute
Child's Pose with Side Reaches
Child's Pose with Side Reaches
45 seconds
Push-up To Child's Pose
Push-up To Child's Pose
45 seconds
Transition
Transition
3 seconds
Bird
Bird
1 minute
Half Frog Pose
Half Frog Pose
45 seconds
Prone Leg Lifts
Prone Leg Lifts
1 minute
Superman Punches
Superman Punches
45 seconds
Blackburn
Blackburn
1 minute
Cat Cow
Cat Cow
45 seconds
Push-Up Bird Dog
Push-Up Bird Dog
30 seconds
Rest
Rest
15 seconds

Set 3: 1 round
Crossover Lunge With Overhead Reach
Crossover Lunge With Overhead Reach
1 minute
Yoga Side Planks
Yoga Side Planks
45 seconds
Right Side Plank Crunches
Right Side Plank Crunches
45 seconds
Alternating Side Planks
Alternating Side Planks
45 seconds
Left Side Plank Crunches
Left Side Plank Crunches
45 seconds
Downward Facing Dog
Downward Facing Dog
10 seconds
Right Twisting Down Dog
Right Twisting Down Dog
30 seconds
Left Twisting Down Dog
Left Twisting Down Dog
30 seconds
Vinyasa
Vinyasa
1 minute
Advanced Sun Salutation
Advanced Sun Salutation
2 minutes
Advanced Right Pyramid
Advanced Right Pyramid
30 seconds
Right Ostrich
Right Ostrich
30 seconds
Wide Leg Stance
Wide Leg Stance
5 seconds
Advanced Left Pyramid
Advanced Left Pyramid
30 seconds
Left Ostrich
Left Ostrich
30 seconds
Same Angle Pose
Same Angle Pose
30 seconds
Staff Pose
Staff Pose
10 seconds
Half Cross Extensions
Half Cross Extensions
1 minute
Bent Knee Twists
Bent Knee Twists
45 seconds

Set 4: 1 round
Slow Sit-up
Slow Sit-up
1 minute
Cook Glute Bridge
Cook Glute Bridge
1 minute
Pendulum 2
Pendulum 2
45 seconds
Stacked Leg Hip Bridge
Stacked Leg Hip Bridge
1 minute
Supine Hamstring Stretch
Supine Hamstring Stretch
1 minute
Straight-leg Double Crunch
Straight-leg Double Crunch
45 seconds
Origami Stretch
Origami Stretch
1 minute
Wide Leg Stretches
Wide Leg Stretches
1 minute
Center Leg Stretch
Center Leg Stretch
30 seconds
Seated Forward Bend
Seated Forward Bend
20 seconds
Plow Pose
Plow Pose
1 minute
Seated Forward Bend
Seated Forward Bend
20 seconds
Stand-up
Stand-up
10 seconds

Set 5: 1 round
Plyo Power Knees
Plyo Power Knees
45 seconds
Standing Shoulder Squeeze
Standing Shoulder Squeeze
30 seconds
Hamstring and Shoulder Stretches
Hamstring and Shoulder Stretches
30 seconds
Toe Hold Squat With Rotation
Toe Hold Squat With Rotation
45 seconds
Elbow To Hand Plank Jump
Elbow To Hand Plank Jump
1 minute
Cobra
Cobra
45 seconds
Burpee Tuck Jump
Burpee Tuck Jump
1 minute


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