WOD #12: Bodyweight Circuit

THE WARM UP

1 min march in place

30 sec high knees

30 sec jumping jacks

No rest between, repeat 2-3x

THE WORKOUT

1. Push Ups

Modified or traditional.
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2. Lateral Hops

Side to side- set cones up about 2-3 ft apart.
Lateral-bound.jpg

3. Plank Reaches

Modify the plank by lowering your knees to the floor.
1453330144-hands-plank-reaches.gif

4. Jump Squats or Box Jumps

To decrease the intensity, perform a traditional bodyweight squat.
katrina-squat-jumps_f36e22af935c5658c94ed2fb06b5395d.gif

5. Single Leg Tricep Dips

Use the floor, a chair or the end of your bed…have one leg in the air & switch legs each round.
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6. Lunge to Kick Combo

To decrease the intensity, perform traditional bodyweight lunges.
gallery-1455664462-reverse-lunge-kick.gif

7. Gliding Super Man

Traditional Super Man + arms come up and out into a T position then back to the front.
 How-To-Do-Superman-Exercise

8. Hip Bridge

To increase the intensity, try a one leg hip bridge.
bridges-BLOG.gif
Complete each exercise for 30 seconds.
Repeat 2-4 times.
Grab your exercise buddy & work up a sweat! 🙂
-Erin

 

 


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