MARIANA

Pike pushups are my favorite exercise 👏🏻👏🏻👏🏻 I am sweating so much! This workout was great 😊

Jordyn

Workout so good it was raining sweat. Lol I always get a good night sleep after these workouts. 🙌

David

Back in the swing of things-- this was such a good workout!! Muscles are burning and I'm feeling great! Thank you, Michelle!!

Isabella

Nice one Michelle! Hit me in all the right places 😝

Nele

Not as hard as the last cardio! Not sure if that was intentional or if this one was just better suited to my strengths.

Reese

Warm-Up
- Spine Stretches
- Half Roll Backs

Workout: 
- Incline Push-ups

Circuit A:
- Heismans
- Shuffle Squats
- Walking Lunges 

Circuit B:
- Crawl Ups
- Cross-Body Mountain Climbers
- Jumping Jacks 

- Pike Push-Ups

- Start in a seated L position with your legs extended straight out in front of you, knees slightly bent and toes pointed
- Reach your arms up straight overhead and lengthen your spine stretching your fingers towards the sky as you breathe in
- Breathe out and slowly fold forward trying to keep your back flat as you can while reaching your fingers towards your toes
- Round your spine as needed to stretch forward as far as possible
- You should feel this stretch in your hamstrings and calves
- Hold for 5 seconds while breathing deeply 
- Engage your core as you return to seated L position with arms raised overhead
- Repeat

Spine Stretch

- Start seated with knees bent and feet on the mat. Arms are extended straight out front of your body
- Scoop the abdominals and round back towards the floor slowly so your torso and thighs make a V (90 degrees). Your upper body should be halfway to the floor.
- Then engage your abs even deeper and roll back up to your starting position
- Keep your arms extended straight in front of you the entire time.

Half Roll Back

Warm Up

- Perform push-ups with your upper elevated on a bench or box

Incline Push-Ups

- Stand, then shuffle with small steps laterally a few steps 
- Pause and raise your inside knee to the outside elbow
- Shuffle back and repeat to the other side.

Heismans

- Lower into a squat and touch the ground with one hand
- Pop out of the squat and jump away from the side you just ouched the ground on.
- Land and lower into a squat touching the ground with your outside hand
- Repeat back and forth

Shuffle Squats

- 12 PER SIDE
- Lunge forward alternating legs
- Don't allow your knee to surpass your toes

Walking Lunges

Circuit A

- Lay flat on your back with your hands at your sides 
- In a slow controlled manner walk your fingers along the ground as you crunch up slowly
- Walk your hands forward until you are completely upright 
- Continue forward as far as you can into a forward fold

Crawl-Ups

- 20 PER SIDE
- Bring your knee towards your opposite elbow
- Repeat on the opposite side 
- Increase speed as you feel comfortable

Cross Body Mountain Climbers

- Start by standing with your feet together 
- In one motion, jump your feet out to the side and raise your arms above your head 
- Immediately reverse the motion by jumping back to the starting position 
- Increase speed as you feel comfortable

Jumping Jacks

Circuit B

- Start in pike position 
- Raise your hips as much as you can keeping your legs extended
- Lower your head towards the ground 
- Press yourself back up to the starting position

W2/D5 Bodyweight - Full Body + Cardio

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