Jumping Ts (0:00 – 0:42)

Do 2 sets of
10 with a rest between.
You got this!

Modification
Seated Arm Circles

Sit-Ups

Let’s do sit ups the Tabata way!
Do sit-ups for 20 seconds. Rest for 10 seconds, then repeat. Do 6 cycles!

Modification
Side Planks from Knees

Open Book Stretch

Hold for 30 seconds; then do the other side. Rest for 30 seconds, then get water. Repeat 2 more times.

Modification
Trunk Rotation Stretch (0:05 – 1:23)

Torso Twist

Start with the Torso twist warm up to get ready!
Do 10 twists on each side.
Now you are ready to work!

Plank Holds (0:24-0:50)

Do your plank and see if you can hold it for 45- 60 seconds!
Rest for 1 minute, then try again. See if you can do 5 sets of plank, then rest.

Modification
Plank from Knees

This is a great way to start if a full plank is too hard! Follow the instructions above.

Child’s Pose (1:27-2:03)

This is a great way to cool down and stretch your back. Try this pose for 15 to 30 seconds. Relax and breathe. Try it two times!

Modification
Seated Forward Fold

Hold the pose for 15 seconds. Return to sitting straight up, then do it again. Remember to breathe!

Speed Jumping Jog

Bring out those boxing skills and pretend like you are hitting a speed bag for 30 seconds. Take a look at the video for technique.

Hip Bridges (1:15 – 2:03)

Grab a ball and get ready for some bridges! Do 10, rest, and 10 more. Then, try to hold those hips up for 30 seconds and squeeze the ball.

Child’s Pose (1:27 – 2:03)

Try this pose for 15-30 seconds. Relax and breathe. Try it two times.

Elbow to Knee Touches

Time to warm up for a core workout!
Do 3 sets of 10 to get ready for sit ups.

Modification
Seated Arm Circles

Time to warm up for a core workout!
Do 3 sets of 10 to get ready for sit ups.

Sit-Up Twists

Work on adding a twist to your sit-ups.
Try 2 sets of 10 on each side. Give yourself a rest break in between!

Cat and Cow (11:59 – 13:20)

Cat and Cow is a great movement to stretch your core.
Do 10 in each direction to cool down!

Heel Walks (0:40 – 1:00)

This is a great way to prepare your body for balance!
Do 10 heel walks and then 10 toe walks, then repeat.

Modification
Toe Walks (0 – 0:39)

This is a great way to prepare your body for balance! Do 10 toe walks.
Make sure that you are standing next to a chair or counter for safety!

Frankenstein Leg Swings (0:00 – 0:26)

Combine these two exercises today to challenge your balance! Do the tree pose and try to hold each side as long as you can. Then try the Frankenstein leg swings

Mountain Pose (0:20 – 0:43)

Start with mountain pose and then do forward fold (from week 1).
Hold each position for 15 seconds and repeat 2-3 times.

Jumping Jacks (0:07 – 0:47)

Do 10 Jumping Jacks, then 10 Leg Swings with each leg.
Rest, then repeat!

Modification
Seated Jumping Jacks (1:32 – 2:04)

Do 10 Seated Jumping Jacks, then 10 Leg Swings with each leg.
Rest, then repeat!

Lateral Lunges

try doing 10 lunges to the side! Do 10 more with your other leg.
After taking a rest, repeat.

Modified Hurdlers Stretch (1:32 – 2:45)

First, do the modified hurdlers stretch from week 5’s Stride Sunday.
Hold each leg for 30 seconds!

Crossed Leg Hip Stretch (1:26 – 2:46)

Next, do crossed leg hip stretches.
Hold each side for 30 seconds.

Arm Circles

Start with arm circles!
Do 1 set of 10 of each, then repeat.

Modification
Seated Arm Circles

Start with arm circles!
Do 1 set of 10 of each, then repeat.

March and Arm Swings (0:50 – 1:27)

Next, do your arm swings while marching!
Do 1 set of 10, then repeat.

Decline Push-Ups (0:29 – 0:36)

Ramp up your push up by kneeling or putting your feet on a low box or stool.
Do 1 set of 10, rest for 30 seconds. Then try another set.

Modification
Wall Push-Ups (0:20 – 1:15)

If getting on the floor is hard, try this modification!
Do 10, then rest for 30 seconds. Try 10 more!

Shoulder Rotation Stretch (2:52 – 4:16)

First, give your shoulders a good stretch by holding
each side for 30 seconds.

Wrist Stretch (2:49 – 5:16)

Next, make sure to stretch your wrist by holding it up with your hand pressed against it.
Then hold it down with your hand pressed against it for 30 seconds!

Torso Twist

Start with the Torso twist warm-up to get ready! Do 10 twists on each side.
You can combine with your favorite warm-up from another week!

Arm and Leg Raise (1:45 – 2:52)

Do 10 on each side.
Rest and repeat.

Side Stretch (1:25 – 2:46)

Stretch your side and hold for 30 seconds.
Do the other side. Then repeat each side.