Warm-up #1 – http://youtu.be/ozRv3D0xSnw
10 Jumping Jacks
10 Frankenstein Walks (walking hamstring stretch)
10 Jumping Jacks
10 Walking Quad Stretches
10 Jumping Jacks
10 Walking Knee Hug Stretches
10 Jumping Jacks- arms in front
10 Fwd/Back Hand Steps (pushup position, step hands up, up, back, back)
10 Jumping Jacks- arms in front
10 Side/Side Hand steps (pushup position, step hands out, out, in, in)
10 Jumping Jacks- arms in front
10 Pushups (modify if necessary)
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Lower Body Strength
Squats– warm-up with 2 sets of 8 at light weight
First set x5, Second set x3, Third set x3, Fourth set x3, Fifth set x as many as possible (between 3-10 reps)
Single Leg RDL– (romanian deadlift)
3 sets of 8 reps each leg
Side Lunges
3 sets of 8 each leg
(These can be done holding dumbbells or kettlebells or a medicine ball, or with a barbell on your shoulders.)
Lunge Jumps- 3 sets of 10 each leg
Glute Bridges w/ feet on stability ball- 2×10
Supermans on stability ball- 2×15
Crunches on stability ball- 3×20
Calf Raises- 3×20
