Won’t be able to make it to class today but here’s today’s regimen! Make sure to crush it today and feel the burn! 🔥 Goal: Full-body fitness with a focus on strength, endurance, mobility, and flexibility, using only bodyweight exercises. 1.Warm-Up (10 minutes) • Goal: Raise heart rate, increase blood flow to muscles, and prepare for the workout. Dynamic Stretching (5 minutes): • Arm circles (1 minute) • Leg swings (front-to-back and side-to-side) (1 minute) • Hip circles (1 minute) • Torso twists (1 minute) • Walking lunges with a twist (1 minute) Cardio Activation (5 minutes): • Jumping Jacks (1 minute) • High Knees (1 minute) • Butt Kicks (1 minute) • Mountain Climbers (1 minute) • Jogging in place (1 minute) 2. Full-Body Strength Circuit (20 minutes) • Goal: Build strength and muscular endurance using bodyweight exercises. • Format: 4 exercises, 40 seconds work / 20 seconds rest (repeat the circuit 2-3 times) Circuit 1: 1. Bodyweight Squats (Focus on depth and form) 2. Push-Ups (Standard, knee, or incline) 3. Walking Lunges (Alternating legs) 4. Plank Hold (Focus on core engagement) Rest 1 minute after completing each round. 3. Core and Mobility Focus (10 minutes) • Goal: Strengthen the core and improve flexibility and joint mobility. Core (5 minutes): 1. Plank with Shoulder Taps (1 minute) 1. Leg Raises (1 minute) 2. Bicycle Crunches (1 minute) 3. Side Plank (30 seconds per side) 4. Flutter Kicks (1 minute) Mobility (5 minutes): • Downward Dog to Cobra Stretch (1 minute) • Lying Hamstring Stretch (1 minute per side) • Butterfly Stretch (1 minute) • Cat-Cow Stretch (1 minute) • Child’s Pose (1 minute) 4. Conditioning (15 minutes) • Goal: Boost cardiovascular fitness, explosiveness, and overall stamina. • Format: High-intensity interval training (HIIT) with bodyweight exercises. HIIT Circuit: •. 30 seconds work / 15 seconds rest for each exercise: 1. Burpees 2. Jumping Lunges

What’s up y’all I’m Mike