Are you ready to get movin’?

Warm Up First

Seated Workout 1

Seated Overhead Press 8×3
Upward Rows 8×3
Side Bends 8×3
Dead Bug 6×4

Seated Workout 2

Bicep Curl 6×4
Tricep Extension 6×4
Floor Bench 6×4
Overhead Reach 6×4

Get Your Skate On

Kickstand Deadlift 4/side x3
Overhead Press with Rotation 4/side x3
Skater Jumps 8/side x3

Standing 5’s

Air Squats 5×3
Pulse Squats 5×3
Jump Squat 5×3
Wall Push Ups 5×3
Pull Throughs 5/side x3

Bodyweight Burner

Jump Squats 10×3
Wall Push-ups 10×3
Bird Dogs 5/side x3
Dead Bug 5/side x3

No time moves

These are designed to be full body movement with little commitment. Choose one or more.

Kneeling curl to overhead press *option to raise onto knees 6/side x4
Dumbbell snatch 6/side x4