December January Team Synergy Workout

December January workout 

3 DAYS A WEEK, NO EXCUSES!!! 

1 minute jumping jacks

1 minute high knees

1 minute butt kickers

Rotations

5 minutes group form  LOW STANCES 

1 minute right leg lunge in place

1 minute left leg lung in place

30 seconds  right leg straight leg kick

30 seconds left leg straight leg kick

1 minute wide squat, start with your feet wider then shoulder width apart

1 minute ski squat, start with your feet shoulder width apart

1 minute wall kick,  right front kick hold out, repeat left

1 minute wall kick, right leg wheel kick hold out, repeat left

1 minute  jump splits kick

1 minute right leg outside crescent kick, repeat left

1 minute hurricane kick 

1 minute jumping toe right, repeat left

1 minute right leg inside crescent kick, repeat left

1 minute right leg hook kick, repeat left

2 rounds of 1 minute push-ups

1 minute plank pose

1 minute side plank pose right, repeat left 

2 minutes basic crunches

1 minute cobra pose

30 second iron bridge

2 minutes of your highest  level form.  If you know snake form practice this one or spear form.

Stretch: 

side split stretch

straight splits stretch

hip flexor stretch

rope or ring stretches

 

Last updated by suzanne sanders Dec 8, 2012.

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