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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.

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