props: light weights
highlights: quick tempo, long arm combo, bicep focus, ten minutes
level up: stay on tempo
level down: move half tempo
props: mat, towel
highlights: hamstrings, low back, twist, towel
props: mat, optional towel
highlights: hips, quads, spine, shoulders
props: mat, bodyweight
highlights: simple crunches, leg lifts + extensions, plank finisher
level up: add ankle weights (only if you can keep your low back pressed to the mat)
level down: move half time to focus on firing the core correctly
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