1. 5 Push Up to Downward Dog (regression: push up from knees to downward dog)
- Get down on all fours (high plank position) with arms and legs straight and hands slightly wider than shoulders.
- Lower your chest toward the floor (nipples in line with your thumbs).
- Press out past the starting position, drop your head down and push your bum toward the ceiling.
2. 5 Floor Touch Squat Jump and Reach (regression: Partial squat and reach)
- Stand with your feel slightly wider than shoulder width and extend your arms straight down toward the floor.
- Bending the knees with a straight and upright back and try to touch the floor in between your feet.
- Jump out of the bottom position and reach up toward the ceiling/sky.
- Land softly with slightly bent knees and hips to absorb the impact and protect your joints.
You can see the full demonstrations below:
3. 20 Mountain Climbers (regression: Flutter kicks)
- Start in a high plank position with your legs and arms straight.
- Draw one knee at a time toward the chest in a running motion.
- Make sure to keep your pelvis tucked under in a posteriorly tilted position and squeeze your core muscles to avoid lower back discomfort.
4. 10 Shoulder Tap (regression: From Knees)
- Start in a high plank position with your legs and arms straight.
- Transferring your weight from one arm to the other, bend your elbow and touch your opposite hand to opposite shoulder whilst maintaining a strong braced position similar to the mountain climbers.
5. 5 Superman from floor (Regression: reach bent arms out to the sides)
- Lie face down toward your floor or mat.
- Simultaneously raise your arms (reach forward), chest and legs off the ground and hold the contraction for 1-2 seconds.
- Lower your body back down to the floor to the starting position.
AMRAP (As Many Rounds As Possible) for 20min.
