Warmups

Banded Warmup

Grab a light band, then do :30-:60 sec of each:

  • Deadlift

  • Shoulder Press, each arm

  • Passthrough

  • Pullapart

  • Squat to Press

  • Overhead Pullapart

  • Hammer Curl

Dumbbell Warmup

Use a light pair of DB’s, then perform :30-:60 sec of each:

  • Strict Press

  • Front Raise

  • Lateral Raise

  • Bicep Curl

  • Bent Row

  • Deadlift

  • Clean

Bodyweight Warmup A

Perform :30-:60 sec of each:

  • Skaters

  • Frog Squats

  • Reverse Lunges

  • Shoulder Circles

  • Shoulder Buzzsaw

  • Finger Wands to Superman

  • Jump Jack


Bodyweight Warmup B

Perform :30-:60 sec of each:

  • Shoulder Taps

  • Pushups

  • Crunch + Situp

  • Mountain Climber

  • Up Downs

  • Torso Twist

  • Sprawl

Bodyweight Warmup C

Perform :30-:60 sec of each:

  • Shoulder Reach

  • Draw Circles

  • Standing Crunch

  • Wring the Towel

  • Elbow to Knee

  • Windmill

  • Plank Taps

Running Warmup

Perform 2 rounds, :30-:60 sec of each:

  • Down Dog with Calf Pulses

  • Mountain Climber

  • Forward Step Thru

  • Squat

  • Jump Squat

  • Standing Pigeon


Mobility Warmup

Perform :60 sec of each:

  • Side Lunge

  • Glute Bridge

  • Leg Sweeps F+B/L+R

  • Inch Worm + Sphinx

  • Handcuffs

  • Squat + Rotational Reach

  • Hamstring Pulses

  • Finger Wands + Superman

Cardio Warmup

Do two rounds of :30 sec each of:

  • Jump Jack

  • High Knees

  • Buttkickers

  • Squat and Twist Tap

  • Shadow Box

BPRD Warmup

Perform 4 rounds

B = Burpee x 3

P = Pushup x 5

R = Rev Lunge Pulse x 7

D = Dumbbell Shoulder Press x 9