Here's what to do...
When Sergey Is On Orcas Island
Here's a plan for you for those few days that I will be recharging on Orcas Island!
Thursday, December 16
Warm-up:
Leg Raise – Toe Touch Across - 10x each side
Knee Circles In/Out 10x each side/direction
Hip Bridges – 12-14x
Lying Heel Reaches – 10x each
T-Spine Extensions – 10x each side
Cobra – Downward Dog – Child Pose 5-6x
Main Set:
3 rounds:
Scissors – 20x
Flutter Kicks – 20x
Half-Moons – 20x total
Crunches – 20x
Straight Legs Pulses – 20x
Heel Reaches with Knees Bent – 20x total
Straight Legs Toe Touches – 20x total
V-Ups – 20x
Russian Twist – 20x total
Mountain Climbers – 20x total
Finisher:
Tabata (20 sec on/10 sec off for 4 minutes)
Short Plank Hold –
Hollow Rock Hold
Friday, December 17
Warm-up:
Hip Bridges
Straight Leg Twist Across
T-Spine Rotation
Windmills
Knee Circles In/Out
Jumping Jacks (Steps)
Main Set:
15 min. AMRAP
Single Arm Sequence on each side:
Swing – Clean – Squat – Press – Balance 5sec on each foot
Finisher:
Tabata (20 sec on/10 sec off for 4 minutes)
Plank Circle -
Regular Plank, Side Plank, Reverse Plank, Side Plank
Saturday, December 18
Warm-up:
Opposite Arm Circles
Slow-to-fast Arm Circles
Shoulder Dislocators
Fingers Reach Behind
Inchworm -out to push-up, inch-in
Main Set:
1st Set:
Ladder 5-7-9; 2 rounds
Band Bent-over Rows
Band Biceps Curls
Push-ups
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2nd Set:
3 x 15 sec on, 15 sec off; 2 rounds
Overhead Tricep Extensions
Tall-to-Short Plank
Finisher:
Tabata:
Regular Plank Hold – Plank with Arm/Leg Raised