SURF 'N' TURF

WARM UP PHASE (seated face front)

Seated lateral stretch
Chest opener to seated child’s pose
Seated forward fold
Reverse table top
Leg lefts
Tricep dips
Table top
Cat/cow
Wag the tail
Spinal balance
Down dog >lower knees >drop hip twists
Hero paddle 30 secs

EFFORT PHASE (standing)

10X modified burpee
10X plank >dog
10X knee to opposite elbow
30 Sec. Mt. Climbers
10X jump burpee
10X shin taps both sides
10X knee to same elbow
30 Sec. Mt climbers
10X aqua burpee
10X double donkey kicks
10 Sec. Knee to elbow hold both sides
30 Sec. Mt. Climbers

10X squats
10X lunges both sides
30 Sec. Plank whitewater
10X squat w/raised heel
10X lunge hold w/raised heel
:|| Repeat other side
30 Sec. Plank whitewater
10X squat jumps
30 Sec. Scissor lunges
¼ Turn jump squat jumps ( 2full rotations both directions)
30 Sec plank whitewater

10X shoulder taps
30Sec. Plank jacks
:|| Other side
10X hands > forearms
30 Sec. Forearm rocks
10X single leg paddle
30 Sec. Plank jacks
:|| Other side
:|| Plank variation

10X tricep pushups
30Sec belly paddle
10X pop ups right side
:|| Repeat other side
:|| Repeat combo

10X crunches
10X crunches knees right
10Xcrunches knees left
30 Sec. Heel taps
10X oblique v ups right side
10X soles to sky
10X oblique v ups left side
10X soles to sky
30 Sec heel taps

COOL DOWN PHASE

Happy baby
Modified crescent
Half split
Pigeon
:|| Other side
Savasana