Level 1 (Advanced)
Warm-up
7 min easy jog then 3 rounds
Plank up-downs x 5 per side
Banded Pass throughs x 10
Banded pull-aparts x 10
Internal and external rotations x 8 in each direction
3-4 rounds of
Knees to Elbows x 10
Burpee to target x 8
Kb kneeling shoulder press x 6 per side
Wall Walks x 4
Nordic Curls x 6
Plate overhead lunges x 8 each leg
Copenhagen Plank x 30 sec per side
Cardio
50.40.30.20.10
cal bike
10.8.6.4.2
squat to overhead
Level 2
Warm-up
7 min easy jog then:3 rounds
Plank up-downs x 5 per side
Banded Pass throughs x 10
Banded pull-apart x 10
Internal and external rotations x 8 in each direction
3 sets of
Stability Ball T,Y and W x 5 each
Burpees x 8
Hamstring Ball roll x 20 total
Dead Hang x 20 sec
Plate overhead lunges x 8 each leg
Side Plank hold x 30 sec per side
Cardio
40.30.20.10
cal bike
10.8.6.4.2
squat to overhead
Level 3
Warm-up:
Foam roll the entire body: calves, quads, IT area, glutes, lats, and upper back.
Inchworms x 5 x 3
Arm circles x 5 in each direction x3
Internal and external rotations x 8 in each direction x 3
Banded Pass thru's x 10 x 3
4 rounds
Supine Bridge Marches x 20
Side planks x 30 sec
Dead Bug x 10 https://www.youtube.com/watch?v=4XLEnwUr1d8
Stability Ball Roll Out x 10
Kneeling single arm shoulder press x 8 per side (keep your elbow close to your side, chest up, core engaged).
Cardio:
Step mill x 1 min
Jog x 1 min
Jacobs ladder or rower x 1 min
Rest 1 min
x 5 rounds - each round increase distance or calories expended.