Conditioning
Do at least 3 minutes of cardio before you begin stretching to warm up your muscles.
Stretching: We Found Love
(Hold everything for 2 8-counts unless otherwise listed)
Stand & hold 1st 2 8-counts
Stretch to the right (arm over head)
Stretch down to right leg
Lean back and flex right foot
Back to flat foot
Runners lunge
Put left knee down to stretch quad
Back to runners lunge
Stand back up, keep stretching right leg
Repeat everything on your left side
Stretch to the middle
Sit down in straddle (1 8-count)
Stretch to the right
Stretch to the left
Stretch to the middle
Walk legs in to pike (1 8-count)
Stretch w/ toes pointed
Stretch w/ toes flexed
Butterfly
Stretch right arm across chest
Right arm tricep stretch
Right wrist flexor stretch
Right wrist extensor stretch
Repeat everything on your left side
Abs: Run The World
Hold 1st 2 8cts
8 regular crunches (up 1-2, down 3-4, up 5-6, down 7-8, repeat 4x)
4 regular crunches to the left
4 regular crunches to the right
4 oblique crunches to the left
4 oblique crunches to the right
4 pike crunches to the middle
4 pike crunches to the left
4 pike crunches to the right
8 bicycle crunches
Rest for 2 8cts
Hold hollow body position(HBP) - 2 8cts
Roll over - stay in HBP - 1 8ct
8 back crunches (up 1-2, down 3-4, up 5-6, down 7-8, repeat 4x)
Roll over - stay in HBP - 1 8ct
Hold hollow body position(HBP) - 3 8cts
Roll over - stay in HBP - 1 8ct
8 back crunches
Push back and stretch your abs - 2 8cts
Roll back on your knees and hollow out your back - 2 8cts
Stand up and rest for 2 8cts
12 controlled kicks to the right - 3 8cts (kick on 1, 3, 5, 7)
12 controlled kicks to the left - 3 8cts
Right lunge, arms in high V - 2 8cts
Left lunge, arms in touchdown - 2 8cts
Middle squat, arms in T - 4 8cts
Push-Ups: All Night
Hold 2 8cts
8 regular push ups (reg. or knees)
Rest for 2 8cts
Regular plank - 2 8cts
Right side plank - 2 8cts
Regular plank - 2 8cts
Left side plank - 2 8cts
Regular plank - 2 8cts
Walk feet out in plank - 2 8cts
Walk arms out in plank - 2 8cts
Walk arms back in for plank - 2 8cts
Walk feet back in (reg.) plank - 2 8cts
Rest - 1 8ct
Stretch right hip flexor - 2 8cts
Stretch left hip flexor - 2 8cts
Roll onto back - 2 8cts
8 straddle ups (hold HBP between)
8 V ups (hold HBP between)
Stretch out abs - 4 8cts
GET WATER!!!
Jumps: Womanizer
Hold 1st 4 8cts
4 T-jumps
4 left hurdlers
4 right hurdlers
Rest for 4 8cts
4 pike jumps (to the right)
4 toe touches (clasp approach)
Rest for 4 8cts
4 toe touches (whip approach)
4 pike jumps (to the right)
4 front hurdlers (to the right)
Rest for 4 8cts
4 right hurdlers
4 left hurdlers
Rest for 4 8cts
4 double toe touches (clap 1, high V 2, whip 3, toe touch 4, whip 5, jump 6, land 7, clean 8)
