4 Rounds: 30 Seconds for each
Alternating Single Leg Deadlift
Push Up
Fire Hydrant Left
Fire Hydrant Right
Candlestick Roll to toe touch
Rest
How This Works:
Set a clock and perform each movement for 30 seconds so that each round will take exactly 3 minutes with the 30 seconds of rest. Go through 4 rounds for a total of 12 minutes.
Movements:
Alternating Single Leg Deadlift:
Start standing straight with feet hip width apart and core tight. Initiate the movement by hinging forward at the waist bringing one foot behind you up off the floor. Keeping a slight bend in the knee of the working leg and your back flat, reach down with opposite hand and touch the floor. Or as far as your flexibility allows. Stand back up by focusing on pulling up with your glutes and hamstring of the working leg. Keep your core tight, and hips square, try not to twist. Bring your feet back under you and switch legs.
Push Up:
Starting in a plank position with your hands on the floor under your shoulders, core engaged and tight, squeeze your butt, and stay rigid throughout the movement. Bend your elbows and lower yourself toward the floor until your elbows are at least 90 degrees and then press yourself back up to straight arms, moving your body as one straight line.
Fire Hydrant:
Start on the floor on your hands and knees, wrists under the shoulders and knees under the hips. Engage your core, push up through your shoulders, and keep tight and your back flat, while you raise one knee up towards the side as high as you can. Focusing on using your butt muscle to move your bent leg. Pause at the top before bringing your leg back to the starting position and repeating the sequence. Do one side and then the other for the given amount of time.
*If you want to add mini bands around your legs this is a great movement to add some resistance!
Candlestick Roll to Toe Touch:
Start by sitting on the floor, pull your belly button to your spine, roll backwards until you are on your shoulders with your arms out long over your head. Reach your feet up towards the ceiling. Roll forward keeping the hollow position, (core tight, belly button to spine) and once back to the sitting position, reach for your toes. After you reach roll back again to repeat the sequence.