Body Weight Workout 1

Body Weight Workout 1

Day 1

Cat Cows 2×10

T-Spine Rotation 2×10 

Glute Bridge 3×10

Single Leg Raise 3×10 each 

Side Lying Leg Raise 3×10 each 

Bird Dog 3×10 each 

Kick Back 3×10 each 

Y’s 3×10 reps 

1/2 Kneeling Hip Mobility 3×10 

Hip 90/90 Rotation 3×10 each 

F.F.E. Split Squat 3×5 each

Lateral Squat 3×5 each 

Squat 3×10 

Scarecrow Goalpost Prayer 3×10 

Small Arm Circles 3×10 each direction 

Jumping Jacks 3×25

Lateral Skater Jumps 3×10 each

Sit Ups 3×10 

Stretches

1/2 Kneeling Quad Stretch 2×30 s. each

Thoracic Extension 2×30 s.

Toes Elevated Hamstring Stretch 2×30 s.

Day 2

Hip Rolls 2×5 each

Open & Closed Book 2×5 each

Push Up 3×10

High Plank 3×30 s.

Superman 3×10 .

High plank Down Dog Mountain Climbers 3×10

SL 1/4 Squat 3×10 each

SL Glute Bridge 3×10 each

Alternating Toe Touch 3×10 each 

Russian Twist 3×10 each 

Calf Raise 3×10 

Tibialis Raises (Wall Leaning Toe Raise) 3×10 

Leaning Calf Raise 3×10 each 

Stretches

1/2 Kneeling Quad Stretch 2×30 s. each 

Thoracic Extension 2×30 s. 

Toes Elevated Hamstring Stretch 2×30 s.