WEEK 3-4 INTERMEDIATE
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GET IN
WARM-UPS
Dynamic Warm-ups
CORE & PLYOMETRIC
01.Bird-Dog
3x30 secs ON 30 secs OFF02.Dead-Bug
3x30 secs ON 30 secs OFF03.High Knees
3x30 secs ON 30 secs OFF04.Shuffle Runs - Anterior Lunges
3x30 secs ON 30 secs OFFRESISTANCE
01.Static Lunges
3x15 Rest: 60 secs02. Single Leg Hip Bridge
3x15 Each Rest: 60 secs03.Push-ups
3x15 Each Rest 60 secs04.Jump Hand Walks
3x15 Each Rest 60 secsCOOL DOWN
01.Child Pose Reaches
1x60 secs ON Each Side02.Cobra
1x60 secs03.Lying Scorpion Kicks
1x60 secs03.Lying Scorpion Kicks
1x60 secsPage updated
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