WEEKLY WOD

Warm-up (10-12 min)
- 2 min Jog in place
- Dynamic leg swings (forward/backward & side-to-side) - 10 each leg
- 10 Air squats
- 10 Push-ups (knee or full)
- 5 Scapular pull-ups (if possible on a bar or sturdy surface)
- Arm circles - 30 seconds forward & backward

Main Workout: "Total Body Blast"
- 5 Rounds for time:
- 10 Push-ups
- 15 Air squats
- 10 Lunges (5 each leg)
- 15 Burpees
- 30 Mountain climbers (15 each leg)
- Time cap: 25 minutes

Tips:
• Maintain a steady pace, focus on form
• Breathe consistently throughout the workout
• Rest as needed, but keep it brief

Cool-down (5 min)
- Standing forward fold - 30 seconds
- Seated hamstring stretch - 30 seconds each leg
- Child's pose - 1 minute
- Cobra stretch - 1 minute
- Shoulder stretch across the body - 30 seconds each arm

Warm-up (10-12 min)
- 2 min of jogging in place
- 10 arm circles forward & backward
- 10 shoulder circles
- 10 scapular push-ups
- 5 light push-ups
- 10 dynamic leg swings (each leg)
- 10 air squats

Main Workout: Upper Body Push/Pull
- 4 Rounds for Time:
- 10 Push-ups
- 10 Dips (using a chair/bench)
- 5 Pull-ups (or 10 inverted rows if no bar available)
- 15 Mountain Climbers (each leg)
- 5 Burpees

Time Cap: 20 minutes

Tips:
• Keep your core tight during push-ups and dips.
• Focus on full range of motion for pull-ups.
• Maintain a steady pace to manage breath throughout.

Cool-down (5 min)
- 30 sec Child’s Pose
- 30 sec Shoulder Stretch (each side)
- 30 sec Tricep Stretch (each side)
- 1 min of seated forward fold

Warm-up (10-12 min)
• Gradually elevate heart rate and prepare core and mobility

- 2 min Jog in place
- 10 Leg swings (each leg, front to back)
- 10 Air squats
- 10 Shoulder circles (forward and backward)
- 10 Arm circles (forward and backward)
- 5 Light push-ups
- 10 Lunges (5 each leg, with a twist)

Main Workout: Core & Mobility Blast
• 3 Rounds for time:

- 30s Plank (forearm or high)
- 15 Sit-ups
- 20 Mountain climbers (10 each leg)
- 10 Burpees
- 30s Hollow hold
- 10 Lunges (5 each leg, with a twist)

• Time cap: 15 minutes

Tips:
• Focus on form, especially during hollow holds.
• Engage your core throughout all movements.
• Maintain steady breathing during exercises.

Cool-down (5 min)
• Target core and mobility

- 1 min Cat-Cow stretch
- 1 min Child's pose
- 1 min Cobra stretch
- 2 min Seated forward fold (hold for 30s intervals)

Warm-up (10-12 min)
- Goal: Activate lower body and improve mobility.
- Leg swings: 1 min (30s each leg)
- Dynamic hip circles: 1 min (30s each direction)
- Air squats: 2 sets of 10 reps
- Walking lunges: 2 sets of 10 reps (5 per leg)
- High knees: 1 min (elevate heart rate)

Main Workout: Lower Body Power Circuit
- 4 rounds for time:
- 15 Jump Squats
- 10 Alternating Lunges (5 each leg)
- 12 Burpees
- 20 Mountain Climbers (10 each leg)
- Time cap: 20 minutes

Tips:
• Focus on explosive movement during jump squats.
• Keep a steady pace on burpees to maintain form.
• Engage your core during mountain climbers.

Cool-down (5 min)
- Standing quad stretch: 30s per leg
- Seated hamstring stretch: 30s per leg
- Butterfly stretch: 1 min
- Child's pose: 1 min

Warm-up (10-12 min)
• Prepare the body for high-intensity bodyweight movements
- 2 min of jogging in place
- 10 Arm circles (forward and backward)
- 10 Shoulder circles
- 10 Leg swings (each leg)
- 10 Air squats
- 5 Light push-ups
- 10 Dynamic lunges (5 each leg)

Main Workout
AMRAP 20 min
Complete as many rounds as possible of:
- 10 Push-ups
- 15 Air squats
- 20 Mountain climbers (10 each leg)
- 5 Burpees
- 10 Lunges (5 each leg)

Tips:
• Maintain a steady pace
• Focus on form over speed
• Take short breaks as needed

Cool-down (5 min)
• Standing quad stretch (30 sec each leg)
• Seated hamstring stretch (1 min)
• Cat-cow stretch (1 min)
• Child’s pose (1 min)
• Deep breathing (1 min)

Warm-up (10-12 min)
• Prepare the body for flexibility and mobility work.

- Leg swings (front to back, side to side) - 1 min each leg
- Air squats - 2 sets of 10 reps
- Shoulder circles - 1 min (30 sec forward, 30 sec backward)
- Dynamic lunges with a twist - 5 reps each side
- Cat-Cow stretch - 1 min
- Downward Dog to Cobra stretch - 5 cycles

Main Workout: Yoga Flow & Stretching
• Focus on body control and flexibility.

- Sun Salutation Sequence - 3 rounds (5 breaths in each pose)
- Plank to Downward Dog - 1 min
- Lizard Pose (hold) - 30 sec each side
- Seated Forward Fold (hold) - 1 min
- Butterfly Stretch (hold) - 1 min
- Pigeon Pose (hold) - 30 sec each side
- Child's Pose (hold) - 1 min

Tips:
• Focus on your breath throughout the flow.
• Hold each stretch to feel the release in tight areas.
• Move slowly and with intention to enhance mobility.

Cool-down (5 min)
• Gentle stretching to relax the body.

- Neck stretches - 1 min (30 sec each side)
- Seated spinal twist - 30 sec each side
- Cobra Stretch - 1 min
- Lying hamstring stretch - 1 min (30 sec each leg)