WARM UP

You can run straight through this or take some breaks if you need to:

• 30 seconds light jog on spot
• 30 seconds star jumps
• 30 seconds light jog on the spot
• 30 seconds of bodyweight squats
 30 seconds light jog on spot
• 30 seconds side jumps

Shoulder swings
Trunk twists
Leg swings
Ankle circles

• 30 seconds light jog on the spot
• 30 seconds of bodyweight press ups
• 
30 seconds light jog on spot
• 30 seconds fast feet
• 30 seconds light jog on the spot
• 30 seconds of bodyweight lunges

MAIN SET

1. STABLE LEGS

2 x…
60 second left STEP UP
60 seconds right STEP UP
30 seconds REST
60 second left SINGLE LEG SQUAD
60 seconds right SINGLE LEG SQUAT
30 seconds REST

2. SWIM STRONG

3 x…
45 second SHOULDER FLY
30 seconds REST
45 second SWIM PULL
30 seconds REST

3. HAMS AND GLUTES

2 x…
45 second LEFT SINGLE LEG DEAD LIFT
45 second RIGHT SINGLE LEG DEAD LIFT
30 seconds REST
45 second LEFT SINGLE LEG DEAD LIFT
45 second RIGHT SINGLE LEG DEAD LIFT

4. TWIST AND REACH

2 x…
60 second SIDE PLANK SWITCH
60 seconds right DEADBUGS
30 seconds REST

STRETCH

Knee to chest
ITB/Glute
Lower Back twist
Deep lunge
Cat/Cow/Childs + arm reach
Seated butterfly
Hamstring
Quads
Calves
Ankles
Upper back
Chest