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The Swim

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High Knees

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Jumping Jack Planks

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Push-Ups

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Single Leg Hip Press

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Medicine Ball Squat and Chop

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Plank

 

Exercise Description

  1. Lie face down with hands or elbows directly under your arm pits.
  2. Dig your toes into the ground & lift your body off the ground.
  3. Keep your body in a straight line, stomach sucked in, and shoulder blades packed down onto your rib cage.
  4. Hold
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Burpees

 

Exercise Description

  1. Stand with your feet hip width apart, bend your knees and place hands down on floor in front of you about shoulder width apart.
  2. Jump both feet back into a plank position, keepingĀ  your spine straight and abs engaged.
  3. Do a pushup (lower yourself to your knees if you need to).
  4. Jump your feet back to your hands and jump, landing with soft knees.
  5. Repeat.
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Cobra

 

Exercise Description

  1. Lie face down on floor with legs straight and arm at your sides, palms down.
  2. Lift your legs and chest off the floor by contracting your glutes, lower back, and upper back muscles.
  3. Simultaneously externally rotate you arms so that your thumbs point up to ceiling and hold for 3 seconds before returning to start position.
  4. Repeat.
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Lunge Choppers

 

Exercise Description

  1. Stand holding a medicine ball in your hands with your arms extended above your right shoulder.
  2. Bring medicine ball down in a chopping motion towards your left foot, pivoting to your left into a lunge position with your back straight.
  3. Reverse the movement and repeat.