NO EXPECTATIONS I JUST DEDICATIONS
CORE WORKOUT
Warm Up:
3 Yoga Sun Salutations with focus on the upward facing dog
30 Arm Circles
1 Minute Plank Hold
Workout:
Plank hold with 20 Slow Mountain Climbers
Plank Hold with 20 slow Hip Dips
20 Bicycle Crunches
40 Oblique Twists (Arms Up, legs stable)
1 Min Side plank Hold (L)
1 Min Side Plank with hip raises
1 Min Side Plank Hold (R)
1 Min Side Plank with hip raises
Repeat above X3
QUICK BICEP PUMP
Warm Up:
2 Yoga Sun Salutations
4 Slow Windmills Stretch
6 Slow Push Ups + an upward facing dog between each push-up
8 Slow Shoulder Shrugs
10 Big Arm Circles
Workout:
10 Goal Post/Scarecrow arm pull downs (wide elbows arms reach up back and down)
20 Slow narrow Push-Ups
10 Up dog to down dog flows
20 Wide Pushups
BODY WEIGHT TRAINING
Warm Up:
-20 Jumping Jacks
-20 Step Lunges
-20 High Knees
-20 Butt Kicks
-20 Alternating wide leg toe touches
Workout: 2X
-20 push ups
-20 knee to elbows
-20 Plank touch shoulder taps
-20 Air squats
-20 Jumping lunges
-20 Burpees
PARTNER WORKOUT
Repeat 3X
20 Alt. Squat Jumps (For Distance)
20 Push Ups
20 Plank and Alt. Claps
20 Partner Ab twists (Clap hands as you twist)
20 Partner In/Out abs ( Alternate extending your legs to either side of each other from a seated position)
20 Alt.Person Burpees
20 Med Ball or Sport Ball Squat and Toss
**BONUS 1-Mile Run
LOWER BODY WORKOUT
Warm Up:
1 Min Alternating Arm circles
1 Min walking lunges
1 Min air squats
1 Min Jumping jacks
Stretch:
Lunge Stretch
Yoga Down dog to Plank pose
Seated forward bend stretch
Wide leg straddle stretch
Gentle Neck circles
Butterfly stretch
Workout:Alternate these exercises only taking 10 second breaks as needed for each set. Repeat each 5 min. set 3X
5 Minutes
Alternate these exercises only taking 10 second breaks as needed.
-5 Burpees
-10 Air Squats
-20 Jump Squats
-30 Walking lunges with arms overhead
-40 Alt. Fire hydrant leg lifts
-50 Ab twists (Sitting up with hands in fist and alternating from side to side)
5 Minutes
-400 M Run
-10 Jump Lunges
-40 Calf Raise pulses
-10 Burpees
-40 Donkey Kickbacks
SURF TRAINING WORKOUT
Warm up
-20 Arm Circles
-20 Jumping Jacks
-20 Slow burpees
-20 Inch Worms
-20 Wide leg Windmill arms
Stretch
-Neck
-Shoulders
-Wrists
-Hips
Work Out
-5 Yoga Sun Salutations
-1 Min Plank hold
-5 Burpees
-1 Min Wall Sit
-10 Dips on bench (Legs Bent)
-1 Min Side plank hold
-10 Dips on Bench (Legs straight)
- 1 min side plank hold
-20 jump squats
-20 pushups
-20 burpees
-20 alt. step lunges
-1 Min side plank hold
YOGA INSPIRED WORKOUT
Warm Up:
-20 Arm Circles
-20 Low Swing kicks
-20 Air Squats
-20 Alternating wide leg toe touches
Workout: 3X
-10 Downward dogs to Planks
-5 Slow Chaturanga Push-Ups
-50 Slow Mountain Climbers
-1 Min Forearm Plank hold
-1 Min Side Plank Hold Left
-1 Min Side Plank Hold Right
-10 Slow Chair Squats
-50 Core Flutter Kicks
-5 Sun Salutations
PADDLE TRAINING WORKOUT
Warm up
-20 Windmills
-50 Jumping Jacks
-20 Air Squats
-50 Mountain Climbers
-20 Alternating Step Lunges
Stretch
-Neck
-Shoulders
-Wrists
-Hips
Work Out
3X
-5 Yoga Sun Salutations
-5 Burpees
-50 Crunches
-1 Min Wall Sit
-50 Ab Twists
3X
-20 Front Arm Circles
-20 Backward Arm Circles
-10 Dips on bench (Legs Bent)
-1 Min Side plank hold
-10 Dips on Bench (Legs straight)
-1 min side plank hold
-20 Pushups
