Arm Swings
- Sideways swings w/o a twist
- One arm forward then backward. Switch sides
- Both arms forward then backwards
- Breaststroke
- Freestyle then backstroke
- Windmills
Leg Swings – on one leg
- Forward and back
- In front, side to side
- Left front, right front, left back w/ right leg
- Right front, left front, right back w/ left leg
Abs
- Crunches
- Legs extended and a right angle to the hips crunches
- Reverse crunches
- Alternate leg drops from an extended position
- Sideways knee drops with arms in a Texas T
- Alternate elbow to knee crunches
- Russian Twists
Hips
- Kneeling lunge to half splits – 10x
- All 4s knee circles one way for 10 revolutions then the other way
- All 4s donkey kicks – 10x each leg
- All 4s clam shells -10x each leg
- Marching bridge 10x alternate legs
Variety Pack
- Sideways crawls – back and forth 5 times
- Hip Dips 10x
- Spidermans 10x
- Inch Worms 10x
- Starting block jumps to streamline – 5 on each side
Biking Stretches – 10 reps of each
- Quad stretch on one leg
- Standing Figure 4s
- Squats
- Forward lunge with a twist toward forward leg
- Side Lunges
- Retro lunge pulses
- IT/Curtsey Lunges
- Overhead Stretch – Right hand grabs left wrist and reverse
- Hip Hinge stretch with arms extended on a table or chair
.
Biking Stretches – 10 reps of each
- Quad stretch on one leg
- Standing Figure 4s
- Squats
- Forward lunge with a twist toward forward leg
- Side Lunges
- Retro lunge pulses
- IT/Curtsey Lunges
- Overhead Stretch – Right hand grabs left wrist and reverse
- Hip Hinge stretch with arms extended on a table or chair
.
Planks
- Elbow plank hold for 60s
- Snow Angels 1ox
- Marching plank 20x
- Side planks with reach through
- 10x plus push ups
Join The Team
Join us for 5:15-6:30am workouts October thru April. Registration starts in October.
