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Gotta Get Up to Get Down
100 Up Downs
Accumulate 5 Minutes in a Plank
100 Up Downs
General Warm-Up
:30 Walk out to Spidermans (each side)
:20 Plank (on elbows)
:30 Walkout to Samson (each side)
:20 Plank (on hands)
:30 Walkout to Down Dog
:20 Side Plank (right side)
:30 Walk out to Up Dog
:20 Side Plank (left side)
Specific Warm-Up
3 Step Down, Step Up, Up downs
:15 Plank
3 Jump Down, Step Up, Up Downs
:15 Plank
3 Jump Down, Jump Up, Up Downs
Warm-Up Round
5 Up Downs
:20 Plank
5 Up Downs
Modifications
Reps- 80/70/60/50 Up Downs
Plank- Accumulate 4/3 minutes
Can’t Up Down? Do Step-Ups on a stair, or climb your stairs for 3-4 mins
Can’t Plank? Choose an alternative core movement
Daily Tabata
WOD Brief
Settle into a steady pace on your first set of Up Downs, stay consistent through the entire set. When you get to the plank it’s a mental battle, have planned set times and hold yourself to those times! Once you get to the second set of Up Downs it’s time to go!
QOD
Pancakes or Waffles…?