Bodyweight Workout 4

Dynamic Warm Up – Click here for video of the moves below

• Frankenstein Kicks x 10
• Walk Outs x 10
• Knee Hugs x 10
• Quad Stretches x 10
• Calf Stretches x 10
• Hip Stretches x 10
• Chest and Shoulder Stretch x 10

Format: Interval Timer. 40 seconds of work for each exercise. Rest 15 seconds after each exercise. Move down the list. 6 exercises @ 40 seconds of work/15 seconds of rest for 4 rounds = a 22.5 minute circuit

Exercises

1. Lunge to Twist   
2. Push Up Shoulder Tag or Lowers to Shoulder Tag
3. Total Body Extension or Total Body Extension Jump
4. Bird Dog or Elbow to Knee Bird Dog
5. Wide Squat or Wide Squat Tap and Reach 
6. Walk Outs to Jump in and Out

Finisher

30 seconds on/5 off x 3 rounds = 4 Minute Finisher

• Plank with Hip Dips
• Sprinter Sit Ups or Bicycles

STRETCH