Workout with Francesca at Wake Health & Fitness
Warm up- 3 rounds non stop
20 pulsing low squats
5 pushups to Down Dog then 5 more pushups
20 in and out squat jumps
Repeat this section 3 times:
10 count squat hold
10 regular squats
10 jump squats
10 count squat hold again
10 back lunges hold 3 pulses, knee up and in for 1 rep (10 total)
Hold same leg back and pulse for 10 reps
Then hold the back lunge for 10 count
Switch sides
20 alternating back lunges
20 shoulder taps
10 side plank dips each side
50 mountain climbers
Repeat this section 3 times:
10 Pistol squats each leg
20 reverse table top hip thrusts
10 single leg lying down hip thrusts each leg
10 shoulder pushups
10 Tricep push-ups
Finish this workout with 10 burpees with a push-up
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*please discuss any workout routine with your healthcare provider to make sure that it is appropriate for you before starting the workout.