Tuesday: Stability and stamina flow

Tuesday, March 4, 2025 Focus: Core stability, muscular endurance 

Warm-Up (12 minutes) 

1. Dynamic Pigeon Stretch (1 min/side) – Demo

2. Plank to Downward Dog Flow (2 min) – Demo

3. KB Halos (2 min) – Demo

Main Workout: Endurance Engine (25 minutes)

3 rounds | 45 sec work / 15 sec rest:

1. KB Front Rack March (20 steps) – Demo

2. Side Plank Rotations (15/side) – Demo

3. Dumbbell Floor Press (12 reps) – Demo

4. Bodyweight Skater Hops (20 total) – Demo

Optional Advanced Add-On (8 minutes)

1. Weighted Pistol Squats (6/side) – Hold KB/dumbbell

2. Plyo Push-Ups (10 reps) – Demo 

Finisher: Core Crusher AMRAP (7 minutes) 

• 15 Russian Twists – Demo

• 20 Hollow Body Pulses – Demo

Cool-Down (10 minutes)

1. Seated Forward Fold (2 min) – Demo

2. 90/90 Hip Stretch (1 min/side) – Demo 

Focus & Benefits: Enhances core stability (side planks) and endurance (marches). Advanced tier challenges unilateral strength.

Pro Tip: Hydrate with electrolyte water + lemon during workouts to maintain energy.