Warmup

General Warmup (2 minutes)

Jump Rope or High Knees: 2 minutes to get your heart rate up and blood flowing.

Dynamic Mobility Series (3 minutes)

Arm Circles: 20 seconds forward, 20 seconds backward.
Leg Swings: 10 per leg (front-to-back), then 10 per leg (side-to-side) to loosen up the hips.
Hip Openers: 10 per side, lifting your knee up and out in a circular motion.

Movement Prep Circuit (2 rounds, 1 minute per round)

Push-Up to Downward Dog: 5 reps, to warm up shoulders, chest, and back.
Air Squats: 10 reps, to activate glutes, quads, and hamstrings.
Bodyweight Good Mornings: 10 reps, for hamstrings and lower back activation.

Plyometric Prep (1 minute)

Low-Intensity Burpees: 5-8 reps at a slow and controlled pace to practice form and warm up for burpees in the workout.

Strength and Accessory Work

Burpees x 30 sec Dips x 30 sec Burpees x 30 sec Squats x 30 sec Burpees x 30 sec Back Extensions x 30 sec Rest 1 Min x 5 rounds

Full-Body Stretching Series (1-2 minutes per stretch)

Child’s Pose: 1 minute to stretch shoulders, chest, and lower back.
Hip Flexor Stretch: 1 minute per side, focusing on hip flexors and quadriceps.
Standing Forward Fold: 1 minute, focusing on hamstrings and lower back.

Upper Body Stretching Series

Chest Stretch: 30 seconds per side, using a wall or doorway to stretch the chest.
Triceps Stretch: 30 seconds per side to stretch shoulders and upper arms.

Lower Body Stretching

Breathing Exercise (1 minute)

Diaphragmatic Breathing: Sit or lie comfortably, place one hand on your chest and one on your abdomen. Focus on deep belly breaths to relax your body.