1) Cat/Cow (three rounds)
Begin on your hands and knees. Stack your shoulders on top of your wrists and your hips on top of your knees. Spread your fingers wide. Inhale cow pose, reach your heart forward, gaze forward and extend your belly button down to your mat. Exhale cat pose, press through your hands, dome your spine and round your chin to your chest.
2) Downward facing dog
After completing cat/cow, return to a neutral hands and knees position. Inhale and exhale into downward facing dog. Tuck your toes, straighten your legs and send your hips up and back. Press through your hands and lengthen your spine. The goal of this pose is to lengthen your spine, so bend your knees if you need to.
1) Three-legged downward facing dog w/ leg pulse (five rounds)
Inhale and lift your left leg high. Rotate your left hip down and face all five toes of your left foot down. Extend your leg back fully and drive up and back through your heel. Pulse your heel up five times.
2) Dragon lunge push-ups (five rounds)
Step your left foot to the outside of your left hand. Keep your right leg, knee and heel lifted (option to lower down onto your back knee). Bend your elbows toward your hips five times.
3) Warrior 2 with arm circles (10 total, two directions)
Inhale Warrior 2, spin your back heel down and stack your shoulders on top of your hips. Extend your arms forward and back to the front and back of the room. Stack your left knee on top of your left ankle. Activate your core. Circle your arms five times going one direction, then five going the other.
4) Sumo squat pulse (10 rounds)
Place your hands at your heart and straighten your front leg. Pivot to face the side of the room and your mat. Re-bend both legs and turn your heels in, toes facing out. Align your heels and toes the same direction and stack your knees on top of your ankles. Brace your stomach, pulse down 10 times.
(Transition to the back of the mat.)
5) Warrior 2 w/ arm hammer curls (10 rounds)
Place your hands at your heart and straighten your back leg. Pivot to face the back of your mat/back of the room. Stack your right knee on top of your right ankle. Extend your arms out forward and back to the front and the back of the room. Bend at the elbows and shift your fists toward your shoulder for a hammer curl. Complete 10 reps.
6) Dragon lunge push-ups (five rounds)
Place your hands back at your chest, pivot on your right toes and stack your left heel on top of your left toes. Plant your hands to the inside of your right foot. Bend your elbows toward your hips five times.
7) Three-legged downward facing dog w/ leg pulse (five rounds)
Inhale and lift your right leg high. Rotate your right hip down and face all five toes of your right foot down. Extend your leg back fully and drive up and back through your heel. Pulse your heel up five times.
8) Plank hold (30 seconds)
Lower your right leg to the floor to downward facing dog. Shift forward into a plank pose. Stack your shoulders on top of your wrists. Step your feet hip-width distance. Brace your core and glutes. Align your hips with your shoulders. Plank can be done on your knees.
9) Thruster (10 rounds)
From plank position, hop or step your feet to the outside of your hands. Squat low. Step or hop back to a plank. Repeat 10 times.
End your thruster standing, inhale both arms up, exhale, twist to the right with cactus arms. Inhale, lift your arms up and exhale twist left with cactus arms. Quad stretch, right and left. Shake it out, dance it out, clap it out.
All of this can be done for fewer or more reps with or without weights. Hold plank on your knees.Walk in your thruster instead of jump.
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