Workout overview
Rest | Sets | |
1. Dot drill 2. Long jump 3. Base jumps 4. Knee ups 5. Hollow body 6. Leg raises | 30 secs 1 min 30 secs 30 secs 30 secs 30 secs | 4 sets |
Warm-up (4 min)
Neck bridges | 10 ea direction |
Down dog | 30 sec |
Cobra | 30 sec |
Standing butterfly | 30 sec |
Standing pike | 30 sec |
Standing arch | 30 sec |
1. Dot drill: 4 sets with 30 sec rest
Week 1 | Week 2 | Week 3 | Week 4 |
30 sec | 45 sec | 1 min | 1min 15 sec |
2. Long jump: 4 sets with 1 min rest
Week 1 | Week 2 | Week 3 | Week 4 |
4 jumps | 4 jumps | 5 jumps | 5 jumps |
3. Base jumps: 4 sets with 30 sec rest
Week 1 | Week 2 | Week 3 | Week 4 |
2 reps | 3 reps | 4 reps | 5 reps |
4. Knee ups: 4 sets with 30 sec rest
Week 1 | Week 2 | Week 3 | Week 4 |
8 reps | 10 reps | 12 reps | 14 reps |
5. Hollow body hold: 4 sets with 30 sec rest
Week 1 | Week 2 | Week 3 | Week 4 |
20 sec | 25 sec | 30 sec | 35 sec |
6. Leg raises: 4 sets with 30 sec rest
Week 1 | Week 2 | Week 3 | Week 4 |
10 | 12 | 14 | 16 |
Week 1 | |
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Week 2 |
please complete the previous week first
|
Week 3 |
please complete the previous week first
|
Week 4 |
please complete the previous week first
|
Cool-down
Cobra stretch | 1 min |
Scared cat | 1 min |
Pike | 1 min |
Side lunge | 1 min |