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.