Warmup-

Good morning, windmills, arm circles, jumping jacks

Two rounds of each set – first 50 seconds, second 35 seconds

Planks and core workout….

  1. Plank
  2. In/outs – weight on ground under where straight foot would be. In/outs from one side of weight to the other
  3. Situps, curl weight around head, lay down, skull crusher, sit back up, repeat….
  4. Dead bug – when one leg goes down, opposite arm goes to the side with a weight in it (with or without weight)

Burpees for a minute

  1. Sit with hands beside you, push up on hands and lift butt (maybe keep toes on ground, maybe lift toes off ground)
  2. Side plank (hand or elbow), lift weight overhead then tap top foot front and back
  3. Other side – Side plank (hand or elbow), lift weight overhead then tap top foot front and back
  4. Bridge and lift leg from ground to sky (alternate left, then right)

Burpees for a minute

  1. Bear hold with knees off ground and do Brid dog – or can do with knees on ground
  2. Lay on back, weight on lower stomach, knees spread, lift bottom up and down slow
  3. Lay on side hip, lift top leg, then bounce bottom leg to top, drop bottom leg to ground, top leg to ground, then repeat
  4. Other side
  5. Bicycles

Burpees for a minute

Ran out of time so we only did the first set of these (50 seconds each)

  1. Plank- weight on one side, move opposite hand to weight to move beside hand, then get other hand to lift weight and put it back on that side, move back and forth
  2. Elbow plank jacks then jump feet towards hands
  3. Sit up with weight in front of you at feet, sit up straight and lean on arms up front- Feet on either side of weight, lift legs over weight and clap feet
  4. Lean on elbows on ground, weight in front of you at feet, feet on either side of weight, lift legs over weight and clap feet
  5. American hammer with weight, swing both ways and when you come to the middle, lift weight straight up then do another American hammer, then lift up, etc

Mobility for the last few minutes

Lay on stomach lean (low superman style on elbows) with head lifted, one leg bent to the side (90°) lift foot x3, repeat on other leg,

COT:

Over the holidays, rest, relax and enjoy all of the many things in life that there are to be thankful for.  Be kind. Be thoughtful. Be genuine. Most of all be thankful!