-Hip mobility & Stretches

- HIIT circuit 

- Ab circuit

We’re starting off easy, but don’t get too used to it 😜 Take today to stretch your muscles and prep your body for the next 6 weeks! 🤍

Don’t forget to share your progress on IG and FB using #PowerfullyPositiveNewYear 🥰

-Stand with your feet outside shoulder width apart
-Hinge forward at the waist leaning towards your feet
-This stretches you hamstrings
-Hold  for time

Standing hamstring stretch

-Sit on the ground with one leg out to the side and the other in front of you tucked
-Lean your upper body towards the leg out to the side using your outside arm to intensify the stretch by rear up and over your head

Seated side stretch

-Half sit on a box with one leg 
-Place a ball under your leg 
-Roll back and forth as well as side to side  self massaging your hamstring

Posterior leg smash

Hip Mobility & Stretches

-Perform high knees and very few reps pause with one knee high 
-Repeat pausing with both knees equally

Alternating high knee pauses

-Lower into bottom of squat 
-Twist int a side lunge and back 
-Jump and land safely
-Repeat back and forth

Jump squat lunge twist (new)

-Drop to your hands then take your full body down to the ground
-Do a push-up, and pop back up to your feet 
-Jump up and reach overhead as you do 
-Repeat

Burpee (new)

HIIT

-Start on your hands and knees
-Lift one leg and the opposite are out to full extension
-Return and repeat to the other side

Bird-dogs

-Sit and place your butt and lower back onto a ball 
- Lean back over the ball 
-Sit up 
-Repeat

Ball sit-up

-Start in a push-up position with your feet on a wall
-Walk your hands towards the wall as you walk your feet up the wall at the same time until you are in a handstand position
-Lower back to the starting position 
-Repeat

Wall walks

-Start in a psh-up plank position
-Lower one arm at a time to your elbows
-Return one arm at a time to your hands
-Repeat

Plank up downs

-Start in an elbow plank position
-Rotate your hips and tap them on the grounds from side to side

Day 7 Gym - Mobility, HIIT, Core

More workouts from Demi Bagby