3/6/14

Moderate Duration 44 minutes

Target Areas: Core, Shoulders

Added By Sarita Williams

Church

Exercises

Set 1: 1 round

Walking High Knees

1 minute

Toy Soldiers

1 minute

Carioca

1 minute

Side Slides

1 minute

Wall Calf Stretches

1 minute

Set 2: 1 round

Small Forward Arm Circles

30 seconds

Big Forward Arm Circles

30 seconds

Small Reverse Arm Circles

30 seconds

Big Reverse Arm Circles

30 seconds

Body Circles

30 seconds

Arm Pumps

30 seconds

Set 3: 2 rounds

Knee Tuck With Leg Lift

1 minute

Rest

30 seconds

Up Facing Plank With Reach

1 minute

Rest

30 seconds

Flutter Kicks

1 minute

Rest

30 seconds

Lying Torso Twist

30 seconds

Rest

30 seconds

Set 4: 2 rounds

Cross Jacks

1 minute

Rest

30 seconds

High Knee With Kick

1 minute

Rest

30 seconds

Forward Jump 3 Hops Back

1 minute

Set 5: 2 rounds

2 Hooks 2 Uppercuts 2 Jacks

1 minute

Rest

30 seconds

Bow And Twist

1 minute

Inchworms

1 minute

Rest

30 seconds

Set 6: 2 rounds

Pulse Ups

1 minute

Rest

30 seconds

Yoga Bicycles

1 minute

Rest

30 seconds

Glute Kickbacks

1 minute

Rest

30 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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