Saturday's Workout

1. Warm-Up

  1. Bike 5 mins

  2. Exercise Ball Walks 2 x 20 yards

2. Abs

  1. Bicycles 50 reps total

  2. Reverse Crunch to Crunch 16 reps

  3. V-Twist 22 reps total

  4. Side Crunch 22 reps es

3. Wood Chops to Quadruplets

  1. Kneeling Wood Chops on EB 12 reps es

  2. Supine Plate Twist on EB 12 reps es

  3. Exercise Ball Twist 16 reps total

  4. Prone Exercise Ball Quadruplets 8 reps total

  5. Push-Up to Quadruplet Combo 10 reps total

4. Glute Bridge to Kettlebell Upright

  1. Static Supine Glute Bridge 16 seconds

  2. Supine Glute Bridge Raises 22 reps

  3. Supine Glute Bridge Raises with MB 8-6-8 reps

  4. Kneeling on Exercise Ball 22 seconds

  5. Supine Single-Leg Extension on Exercise Ball 2 x 10 reps total

  6. Kneeling on Exercise Ball 22 seconds

  7. Supine Single-Leg Chest Flye on Exercise Ball 2 x 10 reps each side

  8. Seated Adductor Stretch on EB 12 seconds es

  9. Single-Leg Kettlebell Upright 2 x 8 reps es

5. Resistance Band and Elastic Cables

  1. Forward Resistance Band Walking 22 reps total

  2. Backward Resistance Band Walking 22 reps total

  3. Hip Adductor Cable Pulls 22 reps es

  4. Hip Abductor Cable Pulls 16 reps es

  5. Medial Hamstring Cable Pulls 16 reps es

  6. Terminal Knee Extensions 1 set

  7. Lateral Resistance Band Walking 2 x 20 yards es

6. Hang and Twist

  1. Bent-Leg Hang and Twist 12 reps total

  2. Hanging Toe Crossovers 16 reps total

  3. Hanging Toe-Ups 16 reps total

  4. Windshield Wipers 12 reps total

7. Cool-Down

  1. Balance Board Rolls 30 seconds

  2. Balance Board Skater Lunges 8 reps es

  3. Balance Board Sumo Squats 8 reps

  4. Lateral T-Steps 16 reps total

  5. Stability Bridge 30 seconds

  6. Bike 10 mins

  7. Static Stretches 1 set