Work out of the Day!

40 Minute Body weight HIIT style workout –
Video available on Oakwood's YouTube

Warm up:
10 each

Shin Grabs                                         
Hip Circles                                                          
Calf Raises                                                          
Hip Hinges                                                         
Sampson Stretches                                        
Toy Soldiers
¼ mile run (if possible)*
 *Substitution options: 2 min of any of:  Jump rope, mountain climbers, jumping jacks, run in place

Range of Motion Warm up:

*Small loop band around thighs if you have one
20 Squats
40 High Knees
10 Squats
20 High Knees
20 Glute Bridge
10 Lateral Leg Drops
20 Supermans
5 Inchworm Pushups
¼ Mile Run *
    *Substitution options: 2 min of any of:  Jump rope, mountain climbers, jumping jacks, run in place

Part A  2x:

20 seconds on/ 10 second rest
Squat Jacks
Pushups
V ups
Plank Jacks
Spring Jacks
High Plank Knee Tucks
Boat Tucks
Plank Up-Downs
Right Leg Glute Bridges
Left Leg Glute Bridges

After 2^nd round,  ¼ Mile Run *
  *Substitution options: 2 min of any of:  Jump rope, mountain climbers, jumping jacks, run in place

Part B  4X As fast as possible:

6ea Sprinter Starts
6 Burpees
6ea side laying v crunch
6 Get Ups (Substitute Navy seal ups)
Shuttle Run (Sub quick high knees 30 seconds)

After 4^th round, ½ mile run *
   *Substitution options: 2 min of any of:  Jump rope, mountain climbers, jumping jacks, run in place

Part A 2 more times!

Cool Down jog and stretch

PDF available here

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