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January
MONDAY
Joint Mobility (20 mins)
Flow Routines (15 mins)
Kicking Routines (15 mins)
Across the Room, repeat twice
Forward kicks/Lunges back
In Out kicks/ Jump the Gap back
Out In kicks/Military March
In place for 30 seconds each (8 cycles total)
Core 1 (25/10s 2X each -10 mins)
In/Outs
Bicycle Forward
Bicycle Reverse
Crunchy Frog (v-up/hug knees)
Stretch/Cool down (15 mins)
TUESDAY
Join Mobility (20mins)
Circuit: 40 seconds each / 4 rounds (35 mins)
Deep Squats
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Dips
Plank Walkout or Ball Rollout
Push Plank
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Core 2 (25/10s 2X each -10 mins)
Fifer Scissors (hold for 2)
Hip Rock and raise (froggy legs, hip up)
Pulse Ups (legs straight up, foot flexed or bent knee)
Stretch/Cool down (15 mins)
WEDNESDAY
Joint Mobility (20 mins)
Flow Routines (15 mins)
Flowfit (2 mins)
Turkish shin box getups - Sonnon (2 mins)
Prisoner getup or belly roll up (2 mins)
Side Plank Switch or Plank (20/10 Tabata x 6)
Spinal Rock Quad Press flow (20/10 Tabata x 6)
Kicking Routines (15 mins)
Across the Room, repeat twice:
Forward kicks/Lunges back
In Out kicks/Jump the Gap back
Out In kicks/Military March
In place for 30 seconds each (8 cycles total) :
Core 3 (25/10s 2X each - 10 mins)
Vup/Rollup Combo or Leg Raises
Side V Roll Up
Leg Climbs
Mason Twist
Stretch/Cool down (15 mins)
THURSDAY
Joint Mobility (20mins)
Circuit: 40 seconds each/4rounds(35 mins)
Deep Squats
Face Pulls
One Legged Squats
Pushups
Mountain Climber Flow
Up to Down to Up Dog Flow
Dips
Plank Walkout or Ball Rollout
Push Plank
Rocha/handstands against wall
Core 4 (25/10s 2X each - 10 mins)
Straddle Leg Crossover Sit Ups
Windshield Wiper
Spider Plank
Stretch/Cool down (15 mins)