Pumpkins & Push-Ups Fall Challenge #1

 
Stretch
Heel to butt stretch
Hamstring stretch to deep squat
Cobra to downward dog
Runner’s lunge
(10) inch worms
 
Dynamic Warm-up
Plank (30 seconds)
Jumping jacks (30 secs) or russian twists
Plank (30 seconds)
Jumping jacks (30 secs) or russian twists
Plank (30 seconds)
Jumping jacks (30 secs) or russian twists
Plank (30 seconds)
Jumping jacks (30 secs) or russian twists
 
Workout (30 on, 20 off) Complete 4x
Banded squat walks OR glute bridge
Up, downs OR knee to elbow (w. bands)
Plank shoulder taps (regular or knees)
 
BREAK
 
Workout (30 on, 20 off) Complete 4x
Hand release push-ups or kneeling push-ups or cobra press
Squat jumps or regular squats or glute bridge
Plank walk-ins or plank on hands or elbows
 
BREAK
 
Finisher! (10 minute AMRAP...as many rounds as possible)
Single-leg deadlift (10 per leg)
Reverse crunches (10 total)
Tuck jump (10 total) or Standing band extensions (10 per leg)
 
Stretch
Heel to butt stretch
Hamstring stretch to deep squat
Cobra to downward dog
Runner’s lunge