November 13th - Full Body Combos

- Engage core, keep chest lifted and back flat, shift weight into heels, and push your hips back to lower into a squat.
- Come back up, and use the momentum to bring your left knee in toward your chest.
- Crunch down toward your knee and twist your torso so that your right elbow taps your left knee.
- Squat again and repeat the oblique twist on the other side.
- Alternate for 40 sec, then rest for 20 before the next move.

- Fold at the hips and walk your hands forward.
- When your hands are directly under your shoulders, complete one pushup.
- Lift hips up and return your feet by walking your hands back towards your feet.
- Repeat for 40 sec, then rest for 20 before the next move.

- Squat by hinging at the hips and sending your hips back.
- As you stand, bring your right foot behind your left leg.
- Bend both knees and sink into a curtsy squat.
- Return to start, squat again, then repeat the curtsy lunge on the other side.
- Alternate for 40 sec, then rest for 20 before the next move.

- Sit on the floor with your knees bent and feet in front of you, resting on your heels.
- Place your palms on the floor behind you, fingers facing toward your body.
- Straighten your arms to lift your butt, then bend your elbows to lower yourself without sitting down completely.
- Repeat for 40 sec, then rest for 20 before the next move.

- Step your left foot back and bend both knees to 90 degrees in a lunge.
- Push through your right foot to jump up as high as possible, driving your left knee toward your chest.
- Land on your right foot and immediately sink back into another lunge on the same side
- Repeat all on one side for 40 sec, then rest for 20 before the next move.
Note: You'll hit the other side on round 2

- Start in a forearm plank with engaged core, glutes, and quads.
- Press through your forearms and lift your hips and back up, creating an inverted V-shape with your body.
- Pause for a second and then slowly lower back into a forearm plank.
- Repeat for 40 sec, then rest for 20 before the next move.

- Stand with your weight on your right foot.
- Hinge forward at the hips, reach arms forward, and extend left leg behind you.
- Keep your standing leg slightly bent as your torso becomes parallel with the floor.
- Pause for a second, then reverse the movement to return to starting position.
- Repeat all on one side for 40 sec, then rest for 20 before the next move.
Note: You'll hit the other side on round 2

- Drop into a high plank position by placing your hands on the floor and hopping your feet straight out behind you.
- Keeping your back straight and abs engaged, perform a controlled push up.
- Jump your feet back so that they land just behind your hands.
- Swing your arms up and jump as high as you can so your feet leave the ground.
- Repeat for 40 sec, then rest for 20 before round 2!

- Engage core, keep chest lifted and back flat, shift weight into heels, and push your hips back to lower into a squat.
- Come back up, and use the momentum to bring your left knee in toward your chest.
- Crunch down toward your knee and twist your torso so that your right elbow taps your left knee.
- Squat again and repeat the oblique twist on the other side.
- Alternate for 40 sec, then rest for 20 before the next move.

- Fold at the hips and walk your hands forward.
- When your hands are directly under your shoulders, complete one pushup.
- Lift hips up and return your feet by walking your hands back towards your feet.
- Repeat for 40 sec, then rest for 20 before the next move.

- Squat by hinging at the hips and sending your hips back.
- As you stand, bring your right foot behind your left leg.
- Bend both knees and sink into a curtsy squat.
- Return to start, squat again, then repeat the curtsy lunge on the other side.
- Alternate for 40 sec, then rest for 20 before the next move.

- Sit on the floor with your knees bent and feet in front of you, resting on your heels.
- Place your palms on the floor behind you, fingers facing toward your body.
- Straighten your arms to lift your butt, then bend your elbows to lower yourself without sitting down completely.
- Repeat for 40 sec, then rest for 20 before the next move.

- Step your right foot back and bend both knees to 90 degrees in a lunge.
- Push through your left foot to jump up as high as possible, driving your right knee toward your chest.
- Land on your left foot and immediately sink back into another lunge on the same side
- Repeat all on one side for 40 sec, then rest for 20 before the next move.

- Start in a forearm plank with engaged core, glutes, and quads.
- Press through your forearms and lift your hips and back up, creating an inverted V-shape with your body.
- Pause for a second and then slowly lower back into a forearm plank.
- Repeat for 40 sec, then rest for 20 before the next move.

- Stand with your weight on your left foot.
- Hinge forward at the hips, reach arms forward, and extend right leg behind you.
- Keep your standing leg slightly bent as your torso becomes parallel with the floor.
- Pause for a second, then reverse the movement to return to starting position.
- Repeat all on one side for 40 sec, then rest for 20 before the next move.