Sr Dryland @ Home
Alternate days doing workout below with days doing 60-90 min moderate intensity cardio (run, bike, climb, stationalry bike, row, jump rope).  Goal = 6 wkouts/wk

VIEW THIS WORKOUT ONLINE: Part 1  Part 2

5 mins arm swings, should activation

• 12 jumps w/ forward arm swings
• 12 jump w/ backward arm swings
• 12 X cross
• 12 boot strappers
• 12 windmills

• 10s plank
• 12 plank jacks
• 10s down dog
• 5 up/down planks
• 8xeach iso arm march
• 10s each down dog single leg into pigeon
• 5 up/down planks
• 10 x spiderman lunge
• 10s iso

• 15 body squats
• 12x lunge w/ med or slosh (or a 5-10 lb item)
• 12x toe touch w/ med (any wt or heavy item)
• 15x each 2 squat/1 squat streamline jump
• 12x sit up w/ med  (or a 5-10 lb item)
• 20x under hips  w/ any ball
• 20x harlem globetrotters switch  w/ any ball
• 20x around the world  w/ any ball

• 10 burpees
• 12xbird dog (5s)
• 12x v situps w/ med
• 20 up at em  (or a 5-10 lb item)
• 8 x Roll back/stand
• 10 burpees
• 20 skiers

6:00 EMOM 1:00 rest.  do 3 times
  {6x6s dead bug
  {30xLizard foot
  {2xStarfish progression