1. Equipment: yoga mat, Dumbbells (moderate weight x2, light weight x2) , resistance band
2. Workout:
Warmup:15min
2 sets mobility + activation: 10min
Deadbug x2min
Hip Mobility Circuit x2min per side
Shoulder slides
Tabata: 4 min
seal jacks, squat hold with foot reach, lunge with twist L, lunge with twist R , squat with kick, pushup to side plank, hip bridge, burpee
Full Body Circuit
45sON/15s rest x 3
Perform all reps of first exercise, if time remains in the round perform second exercise for the rest of time
A1. DB Row x10-12 / lateral shoulder raise hold
A2. Rolling plank(side plank with arm rotation - plank - repeat on other side)
A3. Squat jump x10 / Sumo Squat hold
B1 DB Snatch
B2. DB Skullcrusher to floor press x10-12
B3. Skater hops
C1. Band pull apart x 30
C2. Prone press x10
C3. Hip Bridge March