Workout #1 by Heidi

Hi everyone!

Coach Heidi here from Monday Mornings at Bixby! I created a workout for you and it's already available on Youtube! Hit play and let's get going. Also, below you will find the workout plan. if you have any questions, please post a comment below.

Warm up for 5 minutes on your own: Dynamic stretching, jump rope, light jog (in the video I will have a warm up for you) 

Starter: mountain climbers (MC) to a burpee 


10 pairs of MC to 1 burpee 

9 pairs of MC to 1 burpee (8, 7, 6, 5, 4, 3, 2.. 

1 pair of MC to 1 burpee 

Beginners: at your own pace 

Advanced: if you want to challenge yourself, put the timer on for 1 minute and try to complete the starter in under a minute 



Protocol: 36 seconds on, 10 seconds off, 3 rounds total

For any single leg exercises (e.g. #6)  do the following

Round 1: do only one side for the full 36 seconds 

Round 2: do the other side for the full 36 seconds 

Round 3: switch half way through 



1. 10 high knees and 2 burpees (low impact: high knee marches and full extensions) 

2. Pushups with a 3 second lower (beginner: drop to knees) 

3. In and out squats 

4. Straight leg toe touches (abs, lay on your back)

5. Skater hops floating the back foot (low impact: place the back foot down)

6. Single leg glute bridge (beginner: regular glute bridge) 

7. 10 jump squats 2 jumping jacks (low impact: regular squats to step jacks) 

8. Side lying v ups reach for foot / (beginner: bend the knees) 

9. Fast feet 

10. Full body extension jumps/ (low impact: extension on tip toes no jump) 

REPEAT  - Do all three rounds straight through with only 10 second rests 

Cool down & stretch 

Have fun!!

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