BREAKDOWN:
2 1/2 min warm up
2 rounds /sets with 6 exercises each
1 min each of work
10 second breaks in between
1 1/2 min cool down
WARM UP: 00:16
1. JOG IN PLACE
2. JUMPING JACKS
3. S2S SKI SQUATS
4. HEISMANS
5. SQUAT WITH A CROSS PUNCH
BREAK: 30 SECONDS
SET 1: 3:16
1. HOPSCOTCH SALUTES
2. BENT OVER BOXING
3. TRIPLE HOP HOOKS
4. 21’s
5. DIAMOND STEP FORMATIONS
6. DIVE BOMBERS
BREAK: 30 SECONDS
SET 2: 10:37
1. HOPSCOTCH SALUTES
2. BENT OVER BOXING
3. TRIPLE HOP HOOKS
4. 21’s
5. DIAMOND STEP FORMATIONS
6. DIVE BOMBERS
COOL DOWN / STRETCH
Always speak to your primary care physician before beginning any workout regimen. Take breaks as needed and stay hydrated throughout your workout.
I give 2 versions of each exercise. A novice to intermediate one and a more advanced version but we move fast so pay attention.
Light dumbbells are incorporated throughout my workouts. Preferably 1-10 pounds is recommended until you are positive of your limits.
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Flexformation Youtube Channel
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