Calisthenics: (workout video)

• 5 Stationary Inch Worms
• 15 Jumping Jacks
• 10 double arm windmills
• 10 Bootstrappers
• 10 up/down planks
• 5 Kneeling Parallel Slide
• 1 Lunge & Reach Progression
• 3x (Half-Kneeling Stretch)/ side
   - 3 steps each (forward, 45⁰, 90⁰)
• 5x{5s Plank Rockers

     {up down planks

Thera Bands: (workout video)

• 30s Standing Pallof Press / side
• 30s Big Watusi
• 30s Bent-over fast pulls
• 30s Snow Angels
• 30s Archer
• 30s W to Y
• 30s Bent-over fast pulls

CORE: (workout video)

• 8 High Plank Shoulder Taps
• 8 Spiderman planks
• 8 Superman
• 5 Cat & Cow
• 5x(5s Negative push-ups, relax @ bottom)
• 6 Supine Leg March
• 4x(5s Bear Plank)
• 6 Straddle Ups
• 5 Cat & Cow

Tabata (20sec on/10sec off): (workout video)

• 4x{Broad Jump, Back pedal

    {Burpees, Tuck Jump on evens
Note: 4min total, done as (20s exercise #1, 10s rest, 20s exercise #2, 10s rest, …)

Cool Down

• 3x{Child’s pose Þ
•      {Downward Dog Þ
•      {Cobra Þ