WEEKLY WOD

Warm-up (10-12 min)
• Get heart rate up and prepare muscles for full-body workout.

- 2 min: Jog in place
- 1 min: Arm circles (30s forward, 30s backward)
- 1 min: Shoulder circles
- 1 min: Leg swings (30s each leg)
- 1 min: Dynamic lunges with a twist (alternate legs)
- 1 min: Light push-ups (10-15 reps)
- 1 min: Air squats (15-20 reps)
- 1 min: Scapular activation (dead hang on a pull-up bar if available)

Main Workout: Full-Body Strength & Endurance
• 4 Rounds for Time:
- 10 Push-ups
- 15 Air Squats
- 20 Lunges (10 each leg)
- 15 Burpees
- 30 Mountain Climbers (15 each leg)
- 1 min Plank Hold

Time cap: 20 minutes

Tips:
• Maintain a steady pace throughout.
• Focus on form, especially during push-ups and planks.
• Break reps into smaller sets if needed.

Cool-down (5 min)
• Stretch the muscles worked today.

- 1 min: Standing quad stretch (30s each leg)
- 1 min: Seated forward fold
- 1 min: Child's pose
- 1 min: Cobra stretch
- 1 min: Side stretches (30s each side)

Warm-up (10-12 min)
- 5 min of dynamic stretching: arm circles, shoulder circles, and torso twists
- 10 push-ups (knee or standard)
- 10 pull-up negatives (or scapular pull-ups if no bar)
- 10 air squats
- 10 lunges (5 per leg)
- 30 seconds of high knees

Main Workout: Upper Body Push/Pull
- 4 Rounds for Time:
- 10 Push-ups
- 5 Pull-ups (or 10 inverted rows using a sturdy table)
- 15 Dips (using a chair or bench)
- 20 Mountain Climbers (10 per side)
- 10 Burpees

Time Cap: 20 minutes

Tips:
• Keep your core tight during push-ups and dips.
• Focus on full range of motion in pull-ups and dips.
• Maintain a steady pace; don’t rush through the burpees.

Cool-down (5 min)
- 30 seconds each:
- Chest stretch (arms out, chest open)
- Shoulder stretch (cross-body)
- Tricep stretch (overhead)
- Seated forward fold (hamstrings and back)
- Child’s pose (relax back and shoulders)

Warm-up (10-12 min)
• Prepare core and enhance mobility for today's workout.

- 2 min: High knees
- 1 min: Arm circles (30s forward, 30s backward)
- 1 min: Shoulder circles
- 2 min: Dynamic leg swings (30s each leg, front to back)
- 2 min: Air squats (focus on depth and form)
- 2 min: Plank shoulder taps (slow and controlled)

Main Workout

Core & Mobility Blast
• 4 Rounds for time:
- 10 Push-ups
- 15 Sit-ups
- 20 Mountain climbers (each side)
- 30s Hollow hold
- 10 Lunges (each leg)
- 10 Burpees

• Time cap: 20 minutes

Tips:
• Keep your core engaged throughout each movement.
• Focus on breathing and maintaining form, especially in hollow holds.
• Move steadily, don’t rush; quality over quantity.

Cool-down (5 min)
• 1 min: Seated forward fold (stretch hamstrings and lower back)
• 1 min: Cobra pose (stretch abs and hip flexors)
• 1 min: Child's pose (relax and stretch back)
• 1 min: Supine spinal twist (30s each side)
• 1 min: Deep breathing (focus on relaxation)

Warm-up (10-12 min)
• Activate lower body muscles and prepare for explosive movements.
- 2 min: High knees (elevate heart rate)
- 2 min: Leg swings (front-to-back and side-to-side)
- 2 min: Air squats (focus on form)
- 2 min: Hip circles (open up hips)
- 2 min: Dynamic lunges with torso twist (activate glutes and core)

Main Workout: Lower Body Power Blast
• 4 Rounds for Time:
- 10 Jump Squats (explosive upward motion)
- 15 Alternating Forward Lunges (power through the front heel)
- 20 Broad Jumps (max distance, land softly)
- 30 Mountain Climbers (quick pace for endurance)
- 1 min Plank Hold (engage core and lower body stability)

Time Cap: 20 minutes

Tips:
• Focus on explosive movements during jumps.
• Maintain a strong core in planks and mountain climbers.
• Keep a steady pace and breathe throughout the rounds.

Cool-down (5 min)
• Stretch muscles used during workout.
- 1 min: Standing quadriceps stretch (each leg)
- 1 min: Seated hamstring stretch (reach for toes)
- 1 min: Figure-four stretch (each leg)
- 1 min: Hip flexor stretch (each side)
- 1 min: Cat-cow stretch (relax and release tension)

Warm-up (10-12 min)
- Perform dynamic stretches to elevate heart rate and prepare muscle groups.
- Leg swings: 10 each leg (forward/backward and side-to-side)
- Arm circles: 10 forward and 10 backward
- Air squats: 10 reps
- Push-ups: 5 light reps
- High knees: 30 seconds
- Mountain climbers: 30 seconds

Main Workout
AMRAP 20 Minutes
- 10 Push-ups
- 15 Air Squats
- 20 Mountain Climbers (each leg counts as one)
- 5 Burpees
- 10 Lunges (5 each leg)

Tips:
• Maintain a steady pace; focus on form.
• Rest as needed but keep transitions quick.
• Count rounds and reps for motivation!

Cool-down (5 min)
- Standing quad stretch: 30 seconds each leg
- Seated hamstring stretch: 30 seconds each leg
- Child's pose: 1 minute
- Shoulder stretch: 30 seconds each arm

Warm-up (10-12 min)
- Goal: Prepare body for yoga and stretching, focusing on flexibility and core activation.
- Arm circles: 1 min (30s forward, 30s backward)
- Leg swings: 1 min each leg (front to back)
- Cat-Cow stretches: 1 min
- Downward Dog to Cobra stretch: 2 min (30s each position)
- Air squats: 10 reps
- Lunges with a twist: 5 reps each side

Main Workout

Yoga Flow & Stretching Routine
- Sun Salutation: 5 rounds (1 round = 1 Downward Dog + 1 Forward Fold + 1 Upward Dog + 1 Mountain Pose)
- Plank to Side Plank: 30 seconds each side, 2 rounds
- Pigeon Pose: 1 min each leg, 2 rounds
- Lizard Pose: 1 min each side, 2 rounds
- Seated Forward Bend: 2 min
- Butterfly Stretch: 2 min
- Supine Twist: 1 min each side

Tips:
• Focus on breath control during each stretch
• Hold each pose to deepen flexibility
• Engage your core to stabilize during transitions

Cool-down (5 min)
- Child's Pose: 1 min
- Seated meditation: 4 min (focus on deep breathing)