> Back to Prep Routine – 3-Week Starter Plan: Group A
Equipment required: jump rope, easy resistance band, stopwatch
Duration: 30 minutes. Perform this set of exercises with minimal rest between exercises.
Perform each exercise until you are feeling a medium level of muscular stress. Do not push yourself to failure.
Equipment: Light resistance band; yoga mat, chair or bench; jump rope
| 1 minute jump rope warm-up | |
| waist circles, both directions | |
| Alternate standing back arch and front bend/toe touch | |
| Alternating side twists | |
| Cobra/child’s pose flow | |
| 1 set front plank | |
| 1 set side plank, each side | |
| 1 set back plank | |
| 1 set situps | |
| 1 set low boat hold | |
| 1 set banded standing trunk rotations, each side | |
| 1 set of kneeling trunk rotations, each side | |
| 1 set of leg lifts | |
| 1 set of glute bridges | |
| 1 set of supermans | |
| 1 set of bird dog crunches | |
| 1 set of extended front band holds, each side | |
| 1 set of russian twists | |
| 1 set of kneeling banded wood tossers, each side | |
| 1 set Dead Bug | |
| 1 set Tabletop press | |
| Body roll on back | |
| Cobra to child’s pose stretch | |
| 1 minute jump rope | |