1 Minute tests
Warm Up: Work through each movement for 7-10 minutes.
Straight leg kicks 10-15 repeitions https://youtu.be/na9K8Oozo6k
Spiderman stretch 6-8 repetitions https://youtu.be/ip8sBn9D7h8
Samson Stretch 15-20 seconds each side https://youtu.be/lQhBLId_y6s
Inchworms 4-5 repetitions https://youtu.be/Z19gpqxQBwo
Workout notes: You will do this warm up for all workouts this week. Remember this should always be completed in a pain free range.
Workout #1 Cycle through the workout for 10 minutes. Goal complete as many repetitions as possible.
30 second plank (either starting from knees or toes) https://youtu.be/CwVVh7V2xRw
Reverse Lunges 12 repetitions (6 on each leg, alternating) https://youtu.be/sBCbU02uZy0
Mountain climbers https://youtu.be/fBZHkGT0W5Y
Bridges (increase difficulty by single leg raises) 15 repetitions https://youtu.be/ARsmFY4e4Xs
Workout notes: when in the plank position, remember to keep your belly button pulled up towards your spine.
Workout #2 Complete as many repetitions for 15 minutes. Goal, be consistent.
5 burpee’s https://youtu.be/TX60BcsO_wE
10 sit-ups https://www.youtube.com/watch?v=_HPfXutjB1s
15 body weight squats https://youtu.be/C_VtOYc6j5c
Workout notes: Keep a consistent pace, try not to go out as fast as you can but steady. The repetitions will quickly build upon each other. As always keep your knees in line with your toes when you squat.