Total Body Fun/Active Rest:
After competing and training hard for and entire year, you want to really take the time off to rest and get back into a more relaxing workout routine. Do exercises you don’t typically do. Stay active, but keep things more light and enjoyable as to not burn out.
In this phase we will have 5 different workouts available:
- Total body #1
- Total body #2
- Core
- Conditioning
- Flexibility
Equipment needed: Resistance band
Total Body #1
12 reps each exercise
Repeat each circuit 4 times
Rest between each round
Round 1:
- Push ups (inclined if needed)
- Resistance band (RB) rows
- RB overhead presses
Round 2:
- 1 leg sit to stands
- Reverse lunges
- Elevated hip bridges
Round 3:
- Sit ups
- Bicycles
- Leg lifts
Total body #2
Repeat each circuit 3x
- 10/10 Plank ups
- 10/10 Lateral lunges
- 20/20 Russian twists
- 20 RB face pulls
- 10/10 Curtsy lunges
- 40 Toe touches
- 20 RB band presses
- 10/10 Speed skaters
- 20/20 Heel touches
Core
30 seconds each exercise
30 seconds rest after each exercise
Repeat each exercise 5x
- Low plank hold
- High plank hold
- Banana hold
- Crunches
- Boat pose
- Six inch flutters
- Starfish
Conditioning
1 minute each exercise
Repeat each circuit 3x
Little to no rest between rounds
2-3 minute rest between each new circuit
- High knee run
- Squat jumps
- Bear crawls
- Butt kickers
- Jump lunges
- Burpees
- Jumping jacks
- Roll ups
- Shoulder taps
- Running man
- Speed skaters
- Plank knee taps
- Football quick feet
- Ski hops
- Hand circle walks
Flexibility
Hold each stretch for 30 seconds OR LONGER
Repeat each circuit 4 times
- Seated forward fold
- Legs wide forward fold
- Butterfly fold
- Hurdle stretch—right leg
- Hurdle stretch—left leg
- Fire log—right leg
- Fire log—left leg
- Standing forward fold
- Wide leg fold—right leg
- Wide leg fold—left leg
- Dragon stretch—right leg
- Dragon stretch—left leg
- Bow pose
- Quad pull—right leg
- Quad pull—left leg
- Down dog
