Body weight only workout. This short circuit can be done as a stand alone workout or added to another short circuit to make a longer workout. Perform reps as prescribed for a set amount of rounds(3 to 4), or set a timer for 15 to 20 minutes and do as many rounds as possible for a more cardio intensive workout.
Bearcrawl HOLD Shoulder taps x 10ea
Hands are squarely underneath shoulders, knees are squarely underneath hips and elevated off the floor. Once you’ve gotten into a good position, alternating reaching opposite hand to opposite shoulder while trying to keep the rest of your body as still as possible.
Single Leg Reaches x 10ea
Reach hand opposite of working leg in front of you(working leg is the one with the foot planted into the floor). Reach leg opposite of the working leg behind you. Keep your hips square to the floor and your shoulders back (flat back) as you perform these. Hinge and place a little more weight in the middle/heel of the planted foot.
Bent Over T’s x 15
Hinge over with a flat back (much like you are doing a deadlift) and hold that position. Bring your hands out the side, created a T shape, with thumbs up the ceiling. Move your arms down to right in front of you(think hands in line with your belly button)and then out to your side to make the T shape while squeezing your shoulder blades down and back.
Jump Squats x 10
Sit back into squat and as you come back up, speed up and swing your arms behind you to go into a jump off the floor. Land back into a squat with knees soft, landing mid foot and heel first. If high impact isn’t for you, sub these out for airsquats.