Those days happen! We all know em…..the day when everything is just a bit of a struggle to get done and you’re constantly behind. No matter what you do, you just can’t get crap done so certain things get put on the back burner. With all the distraction, frustration or just straight disruption, you can’t even think straight. Well, stop, breathe and put all that crap on hold for just a minute. Give yourself a little movement and a bit of a break from the nonsense. See if that doesn’t help!
Warm-up with: 1 minute of jump rope(you don’t need a rope) Soldiers and Quad walks 10x each. Jog in place for 1 minute mixing in high knees and butt kicks in 10 second intervals. Toe sweeps and knee to chest pulls 10x each. Skaters for 1 minute. Down dog really pushing back into those heels and sinking into the shoulders then shifting your weight forward into a high plank. Shift back and forth 10x. Line hops forward and back 30 seconds. Ski jumps(line hops side to side) 30 seconds.
Move to your circuit: 30 seconds each. 1. Hovering bear crawls forward and back. 2. Wall sits. 3. Crab walk forward and back 3 steps with alternating toe touches at the ends. 4. Side kick throughs
Round 1 finish with 1 minute of jump rope. Round 2 finish with 1 minute of Jogging in place. Round 3 finish with 1 minute of skaters. Round 4 finish with 30 seconds of line hops and 30 seconds of ski jumps. Repeat for as many rounds as you need to get your head on straight or as your time permits. 🙂
When finished with your rounds, do 5 minutes of a progressive slow down from jump rope to jog to high knee march. Now go have a good day!
As always: Work in your ability level. Progression is key. Use good form….shoulders relaxed and back(good posture), abs engaged, knees and toes on point.
Defiance Training Corp 