Team! Today's workout is a fun way to fight fall and fracture risk with balance, agility, and precision core strength and control under fatigue... and we sneak a little plyometric work in for our bones! Have fun with this! -Carla
Warm-Up
Let’s start with some Sprint Interval Training (SIT)! Thank you Stacy Sims and Selene Yeager!
Low-intensity walk, jog, or bike for 10-15 minutes
TABATA - 20 seconds of work and 10 seconds of rest. Do each movement in sequence for a total of 6 minutes (each round of the three movements, 4 times)
Up-Downs (20 seconds work, 10-sec rest)
Mountain Climbers (20 seconds work, 10-sec rest)
Jumping air squats (20 seconds work, 10-sec rest)
Movement Practice
Take 5-10 minutes to practice the flow of the movements in this workout. Do the sequence 2-3 times until you get a feel for the flow. Moving efficiently is important for this workout
TIP! Keep your feet hip-width distance on the lunge to knee-up! This will give you a more stable base and improve your balance. Avoid positioning one foot directly in front of the other as if you were on a balance beam. Keep those feet apart!
Workout
Set a timer for 12 minutes.
Start with …
2 burpee/jump over dumbbell (BJODB), then
2 reverse lunge knee ups on the right
2 reverse lunge knee ups on the left
Then do….
4 BJODB,
4 reverse lunge knee up - right,
4 reverse lunge knee up – left…
Then do 6… etc… increasing by 2 reps each round
** See how far you can get in 12 minutes, moving steadily with strategic rest to maintain efficiency in movement.
Cool-Down
Let’s complete this training session by connecting the mind and body and realizing the power within.
15-minute guided meditation - Feed Your Truth and Inner Fire