Pre-Workout Warm Up and Stretching: 

Perform each exercise for 30 seconds with a little to no rest between them. Do joint stretching afterwords.

1) Air Squats

Time: 30 seconds

• Place your feet slightly wider than shoulder-width apart with your knees and toes pointed outward and your arms resting at your sides or in front of you.
• Bend your knees slowly, pushing your butt and hips out and down behind you as if you are sitting down into a chair.
• Keep your head and shoulders aligned over your knees and your knees aligned over your ankles.
• Keep your weight balanced evenly between the front and back of your feet.
• Lower your body until your thighs are parallel to the ground.3)

2) Cross Fit Push ups

Time: 30 seconds

• Thighs, chest and chin touch the floor simultaneously at the bottom of each repetition. Full elbow extension at the top of each rep.

3) Sit Ups

Time: 30 seconds

• Lay on your back with straight legs, and place your arms overhead.
• Engage your abdominal muscles, and gently drive your torso and your arms to your knees simultaneously, coming into a full-sit up position, placing your palms on the floor.
• Hold the position for a second, and with control, slowly come back on your back.

4) Russian Twists

Time: 30 seconds

• Sit on the ground with your knees bent, lean back a bit and lift your feet off the floor. Keep your back straight.
• Reach your arms out in front of you, and twist your torso to the right, then to the left.