Fitness Resources
10-min Mobility Routines:
| Hips Focus | |||
| Option One | Option Two | ||
| Legs Up the Wall | 2:00 | Elevated Pigeon | 2:00 / Side |
| Butterfly Up the Wall | 2:00 | Couch Stretch | 1:00 / Side |
| Figure 4 Up the Wall | 2:00 / Side | Therapy Ball Glutes | 2:00 / Side |
| Shoulders Focused | |||
| Option One | Option Two | ||
| Foam Roll Lats | 2:00 / Side | Band Front Rack | 1:30 / Side |
| Foam Roll T-Spine | 2:00 | Band OH Distraction | 1:30 / Side |
| Side Lying Reach | 2:00 / Side | Band Chest Opener | 1:30 / Side |
Quick Fit Example:
| Routine | Time or Reps |
| Cardio Choice | 3:00 |
| Pushups (modified) | 30 reps |
| Sit-Ups | 30 reps |
| Cardio Choice | 2:00 |
| Pushups (modified) | 20 reps |
| Sit-Ups | 20 reps |
| Cardio Choice | 1:00 |
| Pushups (modified) | 10 reps |
| Sit Ups | 10 reps |
Simple Strength Example:
| Movement | Sets | Reps | |
| Upper | Dumbbell Row | 3 | 12-15 |
| Lower | Lateral Step Ups | 3 | 12-15 |
| Upper | Dumbbell Overhead Press | 3 | 12-15 |
| Lower | Suitcase Deadlift | 3 | 12-15 |
| Core | Bicycle Abs | 3 | 12-15 |
| Core | Hollow Hold | 3 | :30 |
Body Weight Example:
| Movement | Sets | Reps |
| Squats | 2-3 | 10-15 |
| Tricep Dips | 2-3 | 10-15 |
| Plank Hold | 2-3 | :30-1:00 |
| Glute Bridge | 2-3 | 10-15 |
| Push Up | 2-3 | 10-15 |
| Hollow Hold | 2-3 | :30-1:00 |
| Half Burpees | 2-3 | 10-15 |