Join me for this gentle session for strengthening your back and working on improving core strength.
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EXERCISE BREAKDOWN:
1.) WARM UP: TRA ACTIVATION + SL HIP LOWER
2.) CORE ACTIVATION: SUPINE CORE HOLD WITH LIGHT WEIGHT PULSES
3.) STRENGTH: R/L STEP UPS
4.) STRENGTH: R/L STEP DOWN
5.) STRETCH: Q...

Join me for this gentle session for strengthening your back and working on improving core strength.
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EXERCISE BREAKDOWN:
1.) WARM UP: HIP FLEXOR FLOW
2.) GLUTE ACTIVATION: CLAM SHELLS R
3.) GLUTE ACTIVATION: CLAM SHELLS L
4.) STRENGTH: HIP THRUST
5.) STRETCH: SUPINE HAMSTRING R
6.) STRETCH: SUPI...

Join me for this gentle session for strengthening your back and working on improving core strength.
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EXERCISE BREAKDOWN:
1.) WARM UP: CHILDS' POSE R/L
2.) CORE ACTIVATION: BIRD DOG
3.) STRENGTH: GOBLET SQUAT
4.) STRETCH: R PIRIFORMIS
5.) STRETCH: L PIRIFORMIS
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Disclaimer:
All information prov...

Join me for this gentle session for strengthening your back and working on improving core strength.
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EXERCISE BREAKDOWN:
1.) WARM UP: CAT COW
2.) CORE ACTIVATION: DEAD BUGS
3.) STRENGTH: RDL
4.) STRETCH: R HIP FLEXOR
5.) STRETCH: L HIP FLEXOR
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Disclaimer:
All information provided by Ragamuffin ...

5 exercises, 4 rounds- 45" on with a 15" rest break.
You'll need weights.
Here are the moves

1.) SHUFFLES SPRINTS & JACKS
2.) ALT ROUND R/L ROCKET JUMPS
3.) ALT UP DOWN SQUATS TO HOP
4.) STS LATERAL TAPS TO UP DOWNS
5.) X2 PUSH UPS TO PLANK JACKS

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SQUAT TO CURTSY LUNGE (OPT JUMP)
2.) X3 SKIIERS (OPT UP/DOWN)
3.) SQUAT PADDLERS
4.) X3 PAUSING MOUNTAIN CLIMBERS
5.) R SIDE PLANK HIP LIFTS
6.) L SIDE PLANK HIP LIFTS
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) STANDING MOUNTAIN CLIMBERS/RUNS
2.) SQUAT TO KNEE/ELBOW CROSS
3.) BUTT KICKERS
4.) X4 PUSHUPS
5.) FROGGER GLUTE BRIDGES
6.) HANDS OUT PUSHUPS
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
CIRCUIT 1: (6:00) (3 ROUNDS)
1.) X3 HIGH KNEE RUNS
2.) STANDING KNEE ELBOW CROSS CRUNCH (1/2)
3.) R REVERSE LUNGE L KICK
4.) L REVERSE LUNGE R KICK
5.) CRABS (OPT GLUTE BRIDGE // KICKBACKS)
6.) ALT BICYCLES
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) R ROCKET SHIPS
2.) L ROCKET SHIPS
3.) CURTSY LUNGE TOUCH DOWN
4.) ALT UP/DOWNS (OPT. TAP BACK LOWERS)
5.) ALT SHOULDER TAPS
6.) WALK OUT TO X1 PUSHUP
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SQUAT + NARROW STEP (+OPT JUMP)
2.) X3 KNEE DRIVES PUNCH R
3.) X3 KNEE DRIVES PUNCH L
4.) JOGGERS TO X8 JACKS
5.) PLANK KNEE/ELBOW CROSS
6.) PLANK SPIDERS
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) DOUBLE SQUAT DOUBLE LUNGE
2.) X8 HIGH KNEES TO UP/DOWN
3.) STS FLOOR TAPPERS
4.) SQUAT TO HEEL TOUCHES
5.) ATL CROSS BODY TOE TOUCH
6.) 3 PUMP TRICEP PUSHUPS
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SQUAT JACKS
2.) X4 PUDDLE JUMPERS TO UP/DOWN
3.) JUMP ROPE SKIPPERS TO DBL HOPS
4.) BRIDGE TO BICYCLES
5.) SIDE LYING HIP ABDUCTION R
6.) SIDE LYING HIP ABDUCTION L
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SQUAT TO ALT REVERSE LUNGE
2.) LATERAL SHUFFLES
3.) NORDIC SKITRACKERS
4.) X8 JOKERS TO SPRINTS
5.) R SIDE PLANK
6.) L SIDE PLANK
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) DOWN DOWN UP UP
2.) CRISS CROSS JUMP ROPERS TO JOGS
3.) 3 SKATER TO JUMP
4.) PUSHJACK TO JACK
5.) FOREARM PLANK SHOULDER TAPS
6.) INCHWORMS
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) CRISS CROSS DROP SQUATS
2.) SHUFFLE PUNCH (R)
3.) SHUFFLE PUNCH (L)
4.) HANDS UP HIGH KNEES
5.) PLANK ALT HIP TOUCHES
6.) X2 PUSH UPS TO 8X MC
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) F2B KNEE DRIVES
2.) HIGH LOW CROSS PUNCHES
3.) 3 STEP UP SHUFFLE BACK
4.) STS WIDE KNEE JACKS
5.) TBLTOP HOLDS
6.) GLUTE BRIDGES
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) F2B KNEE DRIVES
2.) HIGH LOW CROSS PUNCHES
3.) 3 STEP UP SHUFFLE BACK
4.) STS WIDE KNEE JACKS
5.) TBLTOP HOLDS
6.) GLUTE BRIDGES
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) A JACKS TO JACKS
2.) DBL SQUAT DBL LUNGE
3.) HIGH/LOW SPEED BAGS
4.) R/L HIGH/LOW PUNCHES
5.) MOUNTAIN CLIMBERS
6.) SWIMMERS
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) UNDER THE BRIDGE STS SQUATS
2.) STS SUNSHINE LATERAL LUNGE
3.) R TOUCHDOWN L KICK
4.) L TOUCHDOWN R KICK
5.) INCHWORM JACKS
6.) STS SIT UP ROTATIONS
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) 2 HOP PUDDLE JUMPERS TO SPRINTS
2.) NARROW/WIDE SQUAT
3.) DROP STEP BACK FWD KICK (R)
4.) DROP STEP BACK FWD KICK (L)
5.) BICYCLES
6.) SUPINE ALT KNEE PUSH/PULSES
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SHUFFLES TO JACKS
2.) ALT HIGH/LOW PUNCHES
3.) FWD/BKW A-JACKS
4.) SQUAT TAP JACKS
5.) HAMMER THROW SIT-UPS
6.) SWIMMERS
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SHUFFLES TO SPRINTS
2.) 5 STEP HEISMAN
3.) DBL PULSE KNEE DRIVE (R)
4.) DBL PULSE KNEE DRIVE (L)
5.) UP/DOWNS
6.) 2 PUSH UPS-2 SHOULDER TAPS

COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) BUTT KICKS
2.) 3 HOP SQUAT
3.) DBL KNEE DRIVE
4.) SKIIERS
5.) SQUAT PADDLERS
6.) PRONE BOAT HOLDS

COOL DOWN

WARM UP

CIRCUIT 1: (3 ROUNDS)
1.) SKATERS
2.) HEISMANS
3.) R SINGLE LEG STEP BACK SQUAT
4.) L SINGLE LEG STEP BACK SQUAT
5.) PUSH UP TO CHILDS' POSE
6.) PLANK JACKS

COOL DOWN