Warm up: Complete warmup 3-7 minutes as able
deep squat 5-10 reps holding 3-5 seconds at bottom https://youtu.be/M6pFSFPgUVk
Leg swings, lateral and forward and back 10 swings each side and each direction.
Inch warms 3-5 repetitions https://youtu.be/Z19gpqxQBwo
Workout #1: FIND A PARTNER
This is a 2-part partner workout. Proceed through the first part then quickly transition to the second part.
Partner A) complete 20 body weight squats while…
Partner B) Holds a plank (from elbow or straight arms)
*Go through this work out 3 times. Each person is going to do 20 air squats 3 times and plank 3 times. The duration of the plank is determined by how quickly your partner completes the squats
Partner A) Bird Dogs with crunch 7 reps on each side
Partner B) Lateral Line Jumps
Go through this workout 3 times.
This is another workout where the goal is to go in quick bursts
3-5 inch worms https://youtu.be/Z19gpqxQBwo
10 bent over fly’s (Really focusing on pulling your shoulder blades together)
5 jump squats https://youtu.be/U4s4mEQ5VqU
4 rounds with 30 seconds of rest after you have completed the 3 movements
So it will be inch worms, bent over fly's, and jump squats then rest for 30 seconds.
Hope you have lots of fun :)