15 Minute AMRAP
10 Speed Skaters
10 Side to Sides
10 Glute Bridge
10 Penguins

How This Works:

Set a timer for 15 minutes and perform the movements at their reps in order as many times as possible.

Movements:

Speed Skaters:

Start standing with your feet hip to shoulder width apart. Jump to the right side landing on your right foot with your left coming behind and tapping the ground while you reach down with your left hand to touch your right foot that is planted. Quickly stand back up and hop to the left side, landing on your left foot while your right foot comes behind and taps the ground and your right hand taps your left foot. Keep alternating back and forth.

Side To Sides:

 In a V-Sit position, twist and touch the ground on one side of your body with your hands or an object, then twist to the other side to touch the floor. Each touch is one rep.

Glute Bridge:

Lay on the floor on your back. Place your feet flat on the floor, raise your hips up until your body is in a straight line, and squeeze your glutes. Bend and lower your hips back to the floor before returning to the top and squeezing again.

Penguins:

Lay on your back, arms down to the sides, feet flat on the floor close to your hips. Engage your core, pull your belly button to your spine, crunch your chest up keeping your shoulder blades off the floor. Crunching your body to the side, reach with your right hand for your right heel, come back to center (laying straight with your shoulder blades still off the floor), then reach your left hand to your left heel. Each time you come back to the center in one rep.