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Week Seven - Full Body Workout - Full Body Power & Strength

Full Body Power & Strength • 29m

Warm Up
Pigeon Stretch
Figure 4 stretch
Quadruped Thoracic Rotation

HIIT Circuit - 40sec on | 20sec rest - 5 rounds
Squat Jacks or Squats
Bear Crawl hold with alt knee taps
Mountain Climbers
Jump Lunges or Lunges

Finisher - 1:30min - Max Reps
Crunches or Heel Taps

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    16 Bird Dogs
    30 sec Side Reaches
    30 sec -1min Garland Squat w/ side reach

    Circuit 1 - 4 sets - 12 reps - option to add backpack, dumbbell or bar
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    Single Leg RDLs
    Goblet Squats
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    Quadruped Scapular Retractions
    Plank Shoulder Taps
    High Knees with Overhead Weight Plate

    Circuit 1 - 4 sets - 12 reps - Dumbbells or Heavy Water Bottles - 1min rest in between sets - 30sec rest in between
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    Tricep Extensions
    Shoulder Press

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    Warm Up
    Jumping jacks
    Arm circles
    Garland squat with reach
    Mobility flow (bird dog, child’s pose)

    HIIT Circuit - 40sec on | 20sec rest - 5 rounds
    Squat getups
    Burpees
    Inchworms
    Skater jumps

    Finisher - 1min - Max Reps
    Mountain Climbers

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