Here is the full workout. This overview includes name, reps, and most important cues. IMPORTANT!! To see the video click the (“+”) symbol next to the exercise name, and it will expand.
Look after yourself and only do what feels safe enough.
Make sure to warm up well.
|High Knees||30sec||Light on the toes, knees as high as possible. Posterior pelvic tilt. Go fast and get your your heart rate up!|
|Extended Burpee||30sec||Work dynamic and intense during the push up and straight jump. Slow it down in the side plank to keep your balance!|
|Mountain Climbers||30sec||Knee as close as possible to the chest. Other knee is locked. Hips stay low. Back is straight. Core is engaged!|
|Forehead to W||8x||Rotate your thumbs up during the W part. Make sure that your elbows are 90 degrees bent and in line with the shoulders. Do not lift the entire upper body. Only lift the elbows and hands.|
|Back Extensions||8x||Start by internally rotating your arms so the back rounds and the pinky fingers touch the floor. Then externally rotate the arm, squeeze your shoulder blades together in the back, look up towards the ceiling and engage the whole back lifting the upper body of the floor. Open your legs sligthly for this exercise.|
|Elbow Lifts||8x||Keep your forehead on the floor and interlock your fingers behind your head.|
|Rocking Boat Abs||20sec||In order to create a smooth rocking movement you need to evently round your back. Elevate your scapula and cover your ears. Keep your knees locked and feet together.|
|Push Up Shoulder Taps||2x10 each side||Only move the working arm. Everything else stays immobile. keep your core engaged!|
|Forearm Plank Walk Ups||2x6 each side||Make sure to work both arms equally. Do not arch your back or pike at your hips!|
|Bird Dog||2x8 each side||Head in neutral position looking at floor. Keep shoulders and hips parallel to the floor and squared. Isolate the movement in the leg and opposite arm. Contract core muscles for stabilization.|
|Side Plank Reach to Tap||2x5 each side||Stability! The whole body has to be engaged and you have to be more focused than ever!|
|Semi Superman Push Ups||2x12 total||After a dynamic push up lift 1 arm and the opposite foot off the floor without shifting your weight. Do not rotate. Do not pike at the hips!|
|Downward Dog HSPU||3x6-12||The path of your movement is essential. Lower down in a diagonal line and push back up on exactly the same diagonal line. Do not create a triangle by first pushing up and then back.|
|Handstand Dog Circles||2x10 each leg & each direction||Keep your hips and shoulders squared. Keep even weight on both hands. Fully lock your knee and externally rotate the working leg. Keep the center of the circle parallel to the floor|
|Half Split Prep||30sec each side||Hips & shoulders parallel to the floor. Posterior pelvic tilt. Hips over back knee.|
|Active Sphinx||20sec||Push arms into floor. Lower stomach stays on floor. Use back muscles ro raise and pull head back. Shoulders down!|
|1 Legged Lotus Side Bend||30sec each side||Heel is as close as possible towards the hips. Straight knee is fully locked. Do not rotate your upper body. Stay in line and simply bend towards the side.|
|Reverse Wrist Stretch||30sec each side||Gently stretche the wrist back into the opposite direction that you just worked on.|
|Back of Shoulder Stretch at Wall||30sec each side||Keep your elbow locked and place the palm of your hand flat against the wall. Play with different angles until you find the one that works for you!|
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!