QUICK FIT
WARMUP
Take 5:00 to 10:00 and perform dynamic mobility exercises if outside, or just pick a mode of cardio and easy warm up.
| MOVEMENT | SETS | REPETITIONS |
|---|---|---|
| Four Point Squats | 2 | 5 |
| Front Leg Swings | 2 | 10/10 |
| Side Leg Swings | 2 | 10/10 |
MAIN ROUTINE
Complete the following sequence below…
| ROUTINE | TIME or REPS |
|---|---|
| Cardio Choice | 3:00 |
| Reverse Lunge with Knee Drive | 30 (15 each) |
| Lateral Step Up | 30 (15 each) |
| Cardio Choice | 2:00 |
| Reverse Lunge with Knee Drive | 20 (10 each) |
| Lateral Step Up | 20 (10 each) |
| Cardio Choice | 1:00 |
| Reverse Lunge with Knee Drive | 10 (5 each) |
| Lateral Step Up | 10 (5 each) |
COOL DOWN
Go right into relaxing breathing after all 3 rounds and pick 1-2 static stretches.
| MOVEMENT | SETS | REPETITIONS |
|---|---|---|
| Standing Quad Stretch | 1 | 1:00/side |
| Good morning Hold | 1 | 1:00 |
* For more ELEVATE options check out the PRINT VERSION document
* For video reference please check out the Movement Library