Train and Transform: Strength Workout 1

Warm up: perform each exercise for 30 seconds

Cross jack
Deep sump squat, single arm raise other arm push inside knee
Alternate kick punch
Alternate standing pigeon
Standing arms out kick across the body to hand

Workout: perform each exercise for 60 seconds

Feet hip width - Squat finger tip to heel on outside leg - other hand forward
Diagonal Press up - change hand position at the bottom
Full extension to tuck crunch hold
2 static lunge knee to floor - squat - twist to lunge opposite side
Elbows to floor - Tricep push up - hip lift up
Reverse crunch (knees to elbow) - straight arms elbows to knees crunch
Prisoner curtsey
Creature forearm push up - chin towards floor
Alternate 1/2 Turkish reach up
Extended Bridge pose - on heels - alternate knee to chest
Inverted push up
Shoulder Taps
Lateral lunge step - into narrow squat
Cross leg under body- Push up
Skydive - alternate elbow to leg lift * squirms

Cool down: perform each exercise for 30 seconds

Standing hamstring reach
Quad stretch
Glute
Tricep reach with side bend
Repeat on the other side body