September Full Body Pt. 1

Warm-Up

Do two rounds of the following without taking a break.

1 Downward-facing dog toe tap

Reps 5 each side

Start on your hands and knees and then push your hips up and back so your knees come off the floor, your arms and legs are straight and you form a triangle with the floor. Tap your right arm with your right toes, then repeat on the other side.

Reps 5

From your downward-facing dog position, lower your chest towards the floor, then push back up.

3 Scorpion kick

Reps 10 each side

Lie face down on the floor with your arms out to the sides. Bend your left knee to lift your left lower leg, then rotate your torso to bring your left foot over to touch the floor by your right hand. Repeat, alternating sides with each rep.

4 Glute bridge

Reps 10

Lie on your back with your knees bent and feet flat on the floor. Raise your hips so you form a straight line from your knees to your shoulders. Squeeze your glutes at the top, then lower back to the start.

Workout

Aim to complete up to four rounds of the following without taking any rests.

1 Squat to floor

Reps 45

Stand with your feet hip-width apart. Bend at your knees and move your hips back to lower into a deep squat so your hands can touch the floor while keeping your chest up and forwards. Drive back up to standing.

2 Unweighted renegade row

Reps 30 each side

Start in a high plank position. Hold the position while bringing your right elbow up past your back, then repeat on the other side.

3 Butterfly sit-up

Reps 15

Lie with your back on the floor, with your knees bent and out to the sides, and the soles of your feet together. Engage your abs to lift your head and shoulders off the floor, then lower with control.

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