Workouts

After "wooo"

16 crunch leg down

16 crunch legs 90 degrees

32 crunch legs vertical

16 crunch legs 90 degrees

16 crunch leg down

HOLD 4

32 ankle taps 

REST 16

16 Little arm circles forward

16 Little arm circles backward

16 Big arm circles forward

16 Big arm circles backward

64 Shoulder pulls with clap at switch (switch every 16)

REST 16

16 scissor kick 

16 scissor kick 

16 scissor kick 

16 scissor kick 

16 stretch up and out

turn and upward dog

Hold 8

56 (7 - 8 counts) C Rotations

56 (7 - 8 counts) Triceps Pulses

HOLD 8 (transition)

24 Prayer Arms

40 Circle Prayer Arms

40 Circle Prayer Arms (in the other direction)

Hold 8

56 (7 - 8 counts) C Rotations

56 (7 - 8 counts) Triceps Pulses

HOLD 8 (transition)

24 Prayer Arms

40 Circle Prayer Arms

40 Circle Prayer Arms (in the other direction)

10 Push Up (see Push Up Progressions below)

Progression 1

• Find a wall and get in a push up position standing up

• Down 4, Up 4

• Once you can do 30 of these easily move to Progression 2

Progression 2

• Start in a knee push up position

• Down 4, Hover 4, Release 4, Reset 4

• Once you can do 15 of these easily move to Progression 3

Progression 3

• Start in a knee push up position

• Down 4, Up 4

• Once you can do 20 of these easily move to Progression 4

Progression 4

• Start in a push up position

• Down 4, Hover 4, Release 4, Reset 4

• Once you can do 15 of these easily move to Progression 5

Progression 5

• Start in a push up position

• Down 4, Up 4

• Once you can do 20 of these easily move to Progression 6

Progression 5

• Start in a push up position

• Down 2, Up 2, Down 2, Up 2

• Once you can do 20 of these easily talk to Coach V and she can give you a harder progression or you can simply stay here!!