WARMUP

Take 5:00 to 10:00 and perform dynamic mobility exercises.
Sample routine for warming up can be found below…

MOVEMENTSETSREPETITIONS
Standing Good Mornings210
Touchdowns with Arms210
Knee Pulls210/10
Straight Leg Kicks210/10
Around the Worlds23/3

MAIN ROUTINE

Complete 3 rounds of the following sequence below…

ESSENTIAL MOVEMENTSDURATIONREST PERIOD
Air Squats0:400:20
Push Ups0:400:20
Sit Ups0:400:20

COOL DOWN

Go right into relaxing breathing after all 3 rounds and pick 1-2 static stretches. Example of 5:00 routine can be found below 1 upper body stretch, 1 lower body.

MOVEMENTSETSREPETITIONS
Low Belly Breaths120-30
Classic Tricep Stretch12:00/side
King Pigeon Pose12:00/side

* For more LEAN options check out the PRINT VERSION document