Virtual Community Fitness: Workout #4

This week, we have four sections to your workout. We begin with some dynamic stretches, followed by a bit of an extended yoga-style warmup, followed by our classic circuit, and ending with some stretching.

Forward leg swings

1.     Warmup

1.     Front leg swings

2.     Side cross leg swings

3.     Inchworm

4.     Lunge with torso twist

5.     Hugs

6.     March and reach

Cat crunch

2.     Yoga warmup. This is good for balance, flexibility, coordination and connecting with your breath.

1.     Cross-legged seat

2.     3 times cat/cow

3.     3 times cow/cat crunch

4.     3 times donkey kick each side

5.     Child’s pose

Skip in place

3     Circuit. Three times through, 40 seconds on, 20 seconds of rest. 3 minutes between each circuit.

1.     Jumping jacks

2.     Wall sit

3.     Pushups

4.     Toe taps or kayakers

5.     Skip in place

6.     Air squat

7.     Dips

8.     Plank

9.     Lunges

10.  Cherry Pickers

Arm stretch

4. Stretch. Hold each pose for at least 15 seconds

1.     Hamstring stretch

2.     Butterfly stretch

3.     Knee to chest lower back stretch

4.     Upward facing dog

5.     Neck stretch

6.     Cross body arm stretch

7.     Standing quad stretch

8.     Calf stretch

9.     Wide leg forward fold

And/or check out this yoga video!

Happy strengthening!