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March
MONDAY / WEDNESDAY
Join Mobility (25 mins)
Flow Fit Movements Tabata: 20x10s 8 cycles, 60 sec rest between (30 mins)
Quad Squat
Leg Sit Through
Mountain Climber
Rotating Table
Yoga Burpee
Spinal Rock
Core Tabata: 25x10s 2x each (5 mins)
Select Core Set from Below
Stretch/Cool down (20 mins)
CORE SET 1
In/Outs
Bicycle Forward
Bicycle Reverse
CORE SET 2
Side V Roll Up
Pulse Ups
Mason Twist
CORE SET 3
Fifer Scissors (hold for 2)
Hip Rock ‘n raise (froggy legs, pulse up)
Leg Climbs
CORE SET 4
Straddle Leg Crossover Sit Ups
Windshield Wiper
Leg raises (work toward advanced spinal rock)
TUESDAY / THURSDAY
Joint Mobility (25 mins)
Flow Fit Pyramid (11 mins)
Work to: 1, 2, 3, 2, 1 with 30 sec rest between
Roll & Sway Tabata: 25/10 x 6 (14 mins)
Scorpion
Side Plank Holds
Cossack Get-Up
Loaded Tripod/Dancer’s Pose
Stretch/Cool down (20 mins)