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Athletic movement helps you get agile, limber and strong.

From playing ball to fielding the kids’ Little League schedules, we feel our best when we feel agile, limber and strong. A workout based on athletic movements will help you win the day!

  • Repeat the circuits for Block 1 and Block 2 three to five times.
  • Perform the cool-down for many reps as you’d like to wind down and stretch out.

WARM-UP

Do three sets of the warm-up, working for 30 seconds, and then resting for 30 seconds.

High Knees/Butt Kickers in Place

  • Stand tall with your arms at your sides.
  • Start running in place, bringing your knees as high as you can. As your arms move in cadence, bring each hand up to chin level.
  • As you run, land on the balls of your feet as lightly as you can.
  • After 10 reps, transition to butt kickers, continuing to run in place but try to touch each heel to your glute with each step.
  • Continue to alternate between high knees and butt kickers for one minute.

Walk Outs

  • Stand with your feet shoulder-width apart and your arms at your sides, with at least 20 feet of clear space in front of you.
  • Fold forward at your hips and put your hands on the floor as close to your feet as you can. Contract your abs in this position.
  • Walk your hands out in front of you until you’re in the top of a push-up position, with your body aligned in a straight line from head to heel.
  • Walk your hands back and stand up in the starting position. Repeat for 30 seconds.

WORKOUT – BLOCK 1

Do the moves in Working Block 1 in sequence, performing each for 30 seconds before moving on to the next move. Rest for 30 seconds after this block.

Forward Lunge with Curl/Arm Press

Perform the movement for 30 seconds before moving to the next move.

  • Stand with your feet shoulder-width apart, holding dumbbells at your sides with your palms facing your thighs.
  • Step forward with your right leg into a lunge, lowering your hips until the bend of your forward knee forms a 90-degree angle; at the same time, curl each dumbbell up to shoulder level with your palms facing you.
  • While still in the deep lunge, rotate the dumbbells as you press them overhead, so that your palms are facing forward at the top.
  • Reverse the arm motion, lowering the weights to shoulder level and then extending your elbows to bring them back to your sides.
  • Push through your right foot to return to the standing position.
  • Repeat the lunge, curl and press sequence on the left side.

Alternating Froggers

Perform the movement for 30 seconds before moving to the next move.

  • Assume a plank position with your heels, hips and head in a straight line, abs tight.
  • Bend your knees and lift your hips toward the ceiling slightly, then hop with your feet together toward your right shoulder, landing outside of your right hand.
  • Immediately hop back into the plank position and repeat the hop toward the left shoulder. Continue alternating sides for 30 seconds.

Two-Minute Hover with Burpee Challenge

  • Do this challenge with a partner, or challenge yourself.
  • Start in a straight-arm plank, and lower yourself to onto your forearms, elbows under your shoulders. Keep your forearms parallel and don’t clasp your hands. Make sure your shoulder blades are anchored down and your body is as straight as possible from head to toe.
  • Hold the position for two minutes or as long as you can. Your partner’s job is to coach and encourage you to hold your hover position.
  • At the end of two minutes, your partner will assume the hover position and you will coach for two minutes.
  • As added incentive, at the end of the challenge you’ll each do 10 burpees if you don’t make it to two minutes.

WORKOUT – BLOCK 2

Do the moves in Working Block 2 in sequence, performing each for 30 seconds before moving on to the next move. Rest for 30 seconds after this block.

Sumo Squat with Lateral Shoulder Raise

Perform the movement for 30 seconds before moving to the next move.

  • Stand with your feet wider than shoulder-width apart and toes slightly turned out, holding dumbbells in front of your hips with palms facing one another.
  • Lower into a squat, bending your knees so they track over your toes. Go as low as you can. Hold for a one count, and then press through your heels and squeeze your glutes to return to the standing position.
  • With arms straight but not locked, raise the dumbbells to your sides, to shoulder height. Hold for a one count, then lower the dumbbells back to your hips.
  • Tip: Imagine you’re tearing a paper towel apart as you rise from your squat position.

Ski Jump to Back Lunge

Perform the movement for 30 seconds before moving to the next move.

  • Start in an athletic ready stance, feet shoulder-width apart, elbows bent and lifted slightly away from your sides, hands in front of you.
  • Shift your elbows back while bending your knees, then spring up and leap directly to your left, landing on soft knees.
  • Immediately step back with your right foot as you lower yourself into a deep lunge, simultaneously swinging your right arm forward and left arm backward.
  • Without a pause, bring your right foot back to meet your left, then perform another leap back to the right, then drop your left foot behind you into a lunge.
  • Continue, alternating sides.

Plank Row to Rotation with Dumbbell

Perform the movement for 30 seconds before moving to the next move.

  • Place two light dumbbells (5 pounds or less) on the floor, shoulder-width apart. Begin the movement on all fours, with one dumbbell in each hand and your hands under your shoulders.
  • Straighten your legs into a push-up position, adjusting your toes a little wider than shoulder-width apart for balance. Your body should be aligned from heels to head.
  • From this position, row the right-side dumbbell, hold for one second, and lower it to the floor.
  • Next, keeping your right elbow straight, rotate your torso and lift the dumbbell outward and upward until your right hand is reaching straight up to the ceiling.
  • Reverse the motion to return to your start position. Repeat the sequence on the left side.
  • Continue alternating sides for 30 seconds.
  • Tip: Keep your body in a straight line from wrist to wrist—don’t let your raised arm open past your chest.

COOL-DOWN

Lunge with Reach

Hold on each side for 10 seconds

  • Stand with your feet shoulder-width apart and arms at your sides.
  • Step forward with your left leg into a deep lunge position, making sure the front knee doesn’t go past your toes and your right knee doesn’t touch the floor. Your hands can rest on your left thigh.
  • Holding the lunge position, extend your right arm out to the right side and then overhead, to feel a stretch throughout the right side of your torso.
  • Hold the stretch for a two-count, then return your hand to your left thigh. Drive through the heel of your front leg to return to a standing position.
  • Repeat the sequence, stepping forward with your right leg into the lunge and your left arm stretching overhead.

Shoulder Stretch with Hands Clasped Behind Back

Hold for 10 seconds

  • Stand upright with your feet shoulder-width apart. Clasp your hands behind your back.
  • Anchor your shoulder blades downward and lift your chest to feel it open and stretch. Throughout, maintain a neutral spine and tight core.
  • Hold the stretch for at least 10 seconds, then release.

Photo credit: Tom Casey, box24studio.com
Hair and make-up: Mariah Nicole, mariahnicolebeauty.com