Saquan Gwaltney, Site Manager
WARM – UP
- BUTTKICKS 30 SECS 2–3X
- TOY SOLDIERS 30 SECS 2–3X
- ARM CIRCLES BACKWARD/FORWARD 30 SECS 2–3X
JUMP SQuAT 10 REPS 3X
Stand with your feet shoulder-width apart. Start by doing a regular squat, engage your core, and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Make sure you land with your entire foot on the ground. Be sure to land as quietly as possible, which requires control.
WALL SITS 30 SECS 3X
Start with your back against a wall with your feet shoulder width and about 2 feet from the wall. Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground. Adjust your feet so your knees are directly above your ankles (rather than over your toes). Keep your back flat against the wall. Hold the position for 20 to 60 seconds. Slide slowly back up the wall to a standing position.
BUTTERFLY SIT UPS 12 REPS 3X
Lie face up with the soles of your feet together, knees bent out to sides. Reach your arms overhead. This is starting position. Using your core, roll your body up until you are sitting upright. Reach forward to touch your toes. That’s 1 rep. Slowly lower back down to starting position and continue immediately into the next rep.
V – UPS 10 REPS 3X
Lie on your back and extend your arms behind your head. Keep your feet together and toes pointed and push your spine to the floor. Keep your legs straight and lift them up as you simultaneously raise your upper body off the floor. Exhale on the way up. Keep your core tight as you reach for your toes with your hands. Slowly lower yourself back down to the starting position.
BURPEES 30 SECS 3X
Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands. Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or your butt stick up in the air, as both can keep you from effectively working your core. Jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air. Land and immediately lower back into a squat for your next rep.
- JOG IN PLACE 30 SECS 2 – 3X
- STANDING TOE TOUCHES 30 SECS 2 – 3X
- SIDE LOUNGES LEFT/RIGHT 30 SECS 2 – 3X
- LUNGE STRETCH 30 SECS 2 – 3X
- COBRA STRETCH 30 SECS 2 – 3X