Equipment Needed: Timewatch and a mat
Time: 20 minutes
Warm up: (5-10 minutes)
Core Set #1: 2-3 sets each
30 sec Scissor Kicks
30 sec Flutter Kicks
30 sec Bicycle Crunches
30 sec Spiderman Plank
3 x 10 sec hold Hip Bridges
30-60 sec rest between sets
Glute Set # 1: 2-3 sets
30 (15 + 15) Abduction (15 full range straight to 15 top ½ of range) left side
30 (15 + 15) Abduction (15 full range straight to 15 top ½ of range) right side
20 Fire Hydrants left
20 Fire Hydrants right
20 Donkey Kicks left
20 Donkey Kicks right
30-60 sec rest between sets
Core Set #2: 2-3 sets
30 sec Starfish Sit ups (left hand, right leg)
30 sec Starfish Sit ups (right hand, left leg)
30 sec Side plank hip dip (left side)
30 sec Side plank hip dip (right side)
30 sec Plank (1-leg up)
30 sec Hip Bridges
30-60 sec rest between sets
Cool Down & Stretch: (5-10 min)
Photo Credit: Canva - Jacob Lund