The Warm Up
5 Minute Walk or Jog
5-15 Burpees (depending on ability)
15 Banded Squats
Then--
3 Rounds:
:20 Hollow Hold Flutter Kicks
:20 Banded Glute Bridge
(Glute Bridge: 1st round both legs, 2nd round Right leg, 3rd round Left leg)
STRENGTH:
5 Rounds
Banded Sit to Stand
12 - 10 - 8 - 10 - 12
Round 2
4x10
1 Arm Bent Over Row
Dumbbell Chest Press
Dumbbell Pullover
Dumbbell Bicep Curls
Round 3
Descending Ladder
10-8-6-4-2:
Dumbbell Step Up
Dumbbell Overhead Press