This workout starts with the standard warmup:
Stability ball work
twists, squats, side bends, lunge back, shelf stockers.
Foam Rolling – Myofascial release using the foam roller
This is a great section to do daily and even better to go into more detail with when you have tight spots or knots.
Worlds Greatest stretch (runners stretch with a double twist) alternating legs with brief hold each count.
Inch Worm – from standing, hands on floor, walk out to plank and back
Scorpion – Laying face down arms out 90 degrees, bend knee bring your foot up to your butt and lift away from the floor. Gently twist the leg to the opposite side of the body but don’t go too far!
Groiners – runners stretch foot switch
In addition, there are a couple of extras this time around:
Table – A staple for shoulder stretching
Scapular Retraction – can be done on a chin up bar or with bands, extend the shoulders up and out from the sockets then pull back and together with the shoulder blades
Then it’s time for the workout:
1 Arm Chest Press On Stability Ball – With shoulders on the ball, hips up, press weight straight up.
4 position pullup – Wide, palms in, narrow and reverse, do 1 of each and repeat
Push Up Side Arm Balance – Hands on med balls, push up into one arm balance, opposite arm towards ceiling
Switch Lunge Press – Same leg lunge forwards then back with dumbbell press in lunge position. Rear lunge includes a rotation of weights but they don’t press in that position so it’s pretty useless
Warrior 3 kickback – In Warrior 3 position, do double tricep kickbacks with single leg
Warrior 3 curl – Use opposite leg, do curls in W3
Boing Pushup – on stability ball do pushup then bring ball off the ground
Crunchy Lever Pullup – Hang on bar, bring knees up to tuck and chin to bar. Rotate backwards until knees are under the bar, rotate back so chin comes back to bar. Half a skin the cat with a pullup…
Mule Kick Burpee – Start standing, put both hands on the floor, kick heels back and up like donkey kick landing in plank, toach alternate knees to elbows with pushups inbetween then pop back to feet.
Swimmers Curl Press In 1/2 Chair – Curl to press while standing on 1 leg with opposite foot resting on standing knee
Balance Kickback On Stability Ball – Tricep kick back while balancing on elbow on stability ball
Rocket Launcher Preacher Curl – Curls in forward lunge position
Water Break – HALF WAY POINT
The second half of the workout is a duplicate of the first.
Cool Down – 8 minutes.