Blue/Gold Dryland @ Home
Alternate days doing workout below with days doing 45 min moderate intensity cardio (run, bike, climb, stationalry bike, row, jump rope). Goal = 4wkouts/wk

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15 min cardio warm-up (run, bike, jumprope, stationary bike if you have one)

• 15 Jumping Jacks
• 10 Jump w/ forward arm swings
• 3x10 sec planks
• 5 Cat & Cow
• 8x6 second bird dog
• 10 Body Squats
• 10 Jump w/ backward arm swings
• 10 windmills

--- Short Break

• 15 X-squats (3s pause @bottom 1-5)
• 5 For/Center/Back stretch
• 10 Lunges
• 20 Mountain Climbers
• 2x4 push-ups, relax @ bottom)
• 10 Reverse Lunges
• 2x4 push-ups, relax @ bottom)
• 16 Hot-footed lizards
• 12 High Plank Shoulder Taps