Pick an activity you can do for 20 minutes.

Examples.

• Walk
• Hike
• Jog
• Bike
• Swim
• Row
• Ski erg
• Inline skate
• Mountain bike
• Paddleboard
• Jump Rope
• etc.

DYNAMIC STRETCHING

WARM-UP

Do the activity leisurely, talking pace, half speed, slow for 3-5 minutes.

Rest for a minute or two. Grab a drink.

WORKOUT

Do the activity for 20 minutes.

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Idea:

Every Minute On the Minute for 20 minutes of:

• 5 R / 5 L Step-ups
• 10 Push Press
• Jump Rope

Perform the step-ups and push press at the beginning of each minute. What time is left within the minute, jump rope.

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COOL DOWN

10 minutes stretching.

DYNAMIC STRETCHING

WARM-UP

10m Upper Body Warm-up

• 10m Bear Crawl – forward
• 10m Bear Crawl – backward
• 5 Table Top Stretches (in place)
• 10m Lateral Push-up Shuffle – right
• 10m Lateral Push-up Shuffle – left
• 5-10 Crab Shoulder Rocks (in place)
• 10m Inchworm
• 3R/3L Thoracic Bridges (in place)
• 10m Table Top Walk – forward
• 10m Table Top Walk – backward

DISCOVERY & STRENGTH

Seated Russian Twists & Pull-ups

• 5 reps @ 40%
  • 15R/15L Seated Russian Twists
• 5 reps @ 50%
  • 15R/15L Seated Russian Twists
• 5 reps @ 60%
  • 15R/15L Seated Russian Twists
• 3 reps @ 70%
  • 15R/15L Seated Russian Twists
• 3 reps @ 80%
  • 15R/15L Seated Russian Twists
• 3+ reps @ 90%

5-10 lb Dumbbell for the Russian Twists

WORKOUT

3 Rounds of:

• 10 Burpees
• 30m Double Overhead Walk (DB or KB)
• 15R/15L Alternating Hanging Hip Touches

Try to use total overhead weight close to 50% of body weight.

If you do not have the area to do the double overhead walk, then try the stationary overhead march.

COOL DOWN

5 Way Shoulder – using Iron Woody Bands

• 1 Minute Right / 1 minute Left – Banded Lat Stretch
• 1 Minute Right / 1 minute Left – Banded Overhead Tricep Stretch
• 1 Minute Right / 1 minute Left – Banded Rear Capsule Stretch
• 1 Minute Right / 1 minute Left – Banded Bully Stretch

1 minute right / 1 minute left – Child Pose Lat Stretch

DYNAMIC STRETCHING

WARM-UP

10cw/10ccw Fire Hydrant Circles (cw – clockwise, ccw – counterclockwise)

10m Spiderman Lunge Walk Series

• 10m Spiderman Lunge Walk
• 10m Spiderman Lunge Walk w/ Hamstring Floss
• 10m Spiderman Lunge Walk w/ Rotation Inward
• 10m Spiderman Lunge Walk w/ Rotation Outward

3R/3L Cossack Squat

10m Running Warm-up

• High Knee Skip
• Backward Butt-kick Skip
• Lateral Skip – right
• Lateral Skip – left
• Lateral Shuffle – right
• Lateral Shuffle – left
• Butt Kicks
• Carioca – right
• Carioca – left
• Fast Feet Carioca – right
• Fast Feet Carioca – left
• High Knee Run

DISCOVERY & STRENGTH

Squat

• 5 reps @ 40%
  • 1min rest
  • 1min Sit-up
  • 1min rest
• 5 reps @ 50%
  • 1min rest
  • 1min Sit-up
  • 1min rest
• 5 reps @ 60%
  • 1min rest
  • 1min Sit-up
  • 1min rest
• 20 reps @ 55% (only attempt confident reps)

WORKOUT

2 Attempts of:

• 400m Run
• 50 Air Squats

COOL DOWN

2 Rounds:

• 1 minute R / 1 minute L Couch Stretch
• 1 minute Straddle Stretch
• 1 minute R / 1 minute L Couch Stretch
• 1 minute Cobra Stretch
• 1 minute Child Pose
• 1 minute R / 1 minute L Doorway Pec Stretch or Floor Pec Stretch