WEEKLY WOD

Warm-up (10-12 min)
• Prepare muscles for full-body strength and endurance workout.
- 2 min of running in place
- 10 Arm circles (forward and backward)
- 10 Shoulder circles
- 10 Air squats
- 10 Lunges (5 each leg)
- 30 sec Dead hang (if possible)
- 5 Light push-ups

Main Workout
Full-Body Blast
• 4 rounds for time:
- 10 Push-ups
- 15 Air squats
- 10 Lunges (5 each leg)
- 15 Burpees
- 30 sec Plank hold

Tips:
• Maintain proper form on all exercises.
• Keep a steady pace; don’t rush.
• Focus on controlled movements for strength.

Cool-down (5 min)
• Hold each stretch for 30 seconds:
- Forward fold (hamstrings)
- Quad stretch (each leg)
- Child's pose
- Shoulder stretch (each arm)
- Deep breathing to relax.

Warm-up (10-12 min)
- 2 min of jumping jacks
- 10 shoulder circles (forward & backward)
- 10 arm circles (big & small)
- 5 light push-ups
- 5 scapular push-ups
- 5 dead hangs (if possible, find a bar or ledge)
- 10 leg swings (each leg, front to back)
- 10 air squats

Main Workout

Upper Body Push/Pull Circuit
- 5 rounds for time:
- 10 Push-ups
- 8 Pull-ups (or inverted rows under a sturdy table)
- 10 Dips (using a bench or chair)
- 30 Mountain Climbers (count each leg)
- 10 Burpees

Time cap: 20 minutes

Tips:
• Maintain a steady pace; focus on form.
• Engage your core during all movements.
• Rest as needed but keep it brief (30 seconds max).

Cool-down (5 min)
- 1 min Cross-body shoulder stretch (each side)
- 1 min Triceps stretch (each side)
- 1 min Chest opener stretch (hands behind back)
- 1 min Child's pose
- 1 min Seated forward fold

Warm-up (10-12 min)
• Activate core and mobility for today's workout
- 2 min of high knees
- 10 leg swings per leg (front to back)
- 10 air squats
- 10 shoulder circles (forward & backward)
- 5 light push-ups
- 30-second plank

Main Workout: Core & Mobility Blast
• 4 Rounds for Time
- 10 Push-ups
- 15 Sit-ups
- 20 Mountain Climbers (each leg)
- 30-second Hollow Hold
- 10 Lunges (each leg)
- 15 Burpees

Time Cap: 20 minutes

Tips:
• Maintain a steady pace
• Focus on form, especially in core exercises
• Breathe deeply throughout

Cool-down (5 min)
• 30-second seated forward fold
• 30-second butterfly stretch
• 30-second cobra stretch
• 30-second child's pose
• 30-second lying spinal twist

Warm-up (10-12 min)
• Activate lower body muscles and improve mobility for squats and lunges.
- 2 min: Jog in place
- 1 min: Leg swings (30 sec each leg)
- 1 min: Air squats (slow and controlled)
- 1 min: Dynamic lunges (alternating)
- 1 min: Hip circles (30 sec each direction)
- 1 min: High knees (elevate heart rate)

Main Workout: Lower Body Power
• Perform 4 rounds for time:
- 15 Air Squats
- 10 Jumping Lunges (5 each leg)
- 10 Burpees
- 20 Mountain Climbers (10 each leg)
- 30 sec Plank (hold after each round)

Time cap: 20 minutes

Tips:
• Keep core tight during all movements.
• Focus on explosive power during jumping lunges and burpees.
• Maintain a steady pace; don’t rush through the sets.

Cool-down (5 min)
• Stretching routine to target legs and hips:
- 1 min: Forward fold stretch
- 1 min: Figure four stretch (30 sec each leg)
- 1 min: Standing quad stretch (30 sec each leg)
- 2 min: Deep lunge stretch (1 min each side)

Warm-up (10-12 min)
- 2 min Jog in place
- 10 Arm circles (forward & backward)
- 10 Shoulder circles
- 10 Air squats
- 10 Push-ups (knee or full)
- 10 Lunges (5 each leg)
- 5-10 Leg swings (each leg)

Main Workout
AMRAP 20 min:
- 10 Push-ups
- 15 Air squats
- 20 Mountain climbers (10 each leg)
- 5 Burpees
- 10 Lunges (5 each leg)
- 30 Sec Plank hold

Tips:
• Focus on form, especially during push-ups and squats.
• Keep a steady pace; push through the fatigue.
• Stay consistent with your transitions between exercises.

Cool-down (5 min)
- 1 min Child’s pose
- 1 min Seated forward fold
- 1 min Pigeon pose (30 sec each leg)
- 1 min Cat-Cow stretch
- 1 min Standing quad stretch (30 sec each leg)

Warm-up (10-12 min)
• Prepare for yoga and stretching by activating major muscle groups and enhancing flexibility.

- 2 min: Jumping jacks
- 1 min: Arm circles (30 sec forward, 30 sec backward)
- 1 min: Shoulder taps (in plank position)
- 1 min: Leg swings (30 sec each leg)
- 2 min: Air squats
- 2 min: Dynamic lunges with a twist
- 1 min: Plank (hold)

Main Workout: Yoga Flow & Stretching (25 min)
• Flow through the following sequence, holding each pose for 30 seconds to 1 minute. Repeat the flow 2-3 times if time permits.

- Downward Dog
- Forward Fold
- High Lunge (each side)
- Warrior I (each side)
- Warrior II (each side)
- Cat-Cow Stretch
- Child’s Pose
- Seated Forward Bend
- Butterfly Stretch
- Supine Spinal Twist (each side)

Tips:
• Focus on deep breathing throughout the flow.
• Move smoothly between poses to maintain flow.

Cool-down (5 min)
• Target major muscle groups used today.

- 1 min: Seated Forward Bend
- 1 min: Pigeon Pose (each side)
- 2 min: Lying Down Hamstring Stretch (each leg)
- 1 min: Deep Breaths in Savasana (Corpse Pose)