AT-HOME ANIMAL FLOW WORKOUT #3

Warm-up, 4 Rounds:
15 sec jumping jacks
15 sec high knees
15 sec butt kicks
15 sec burpees
30 sec rest

Trunk Activation:
5 belly breaths
20 sec hollow holds
20 sec side plank / side
20 beast contralateral lifts

Workout:

Part 1 - Animal Flow Pyramid:
1 Contralateral Lift (each side)
1 Knee Kick Thru (each side)
1 Side Kick Thru (each side)
2 Contralateral Lift (each side)
2 Knee Kick Thru (each side)
2 Side Kick Thru (each side)
3 Contralateral Lift (each side)
3 Knee Kick Thru (each side)
3 Side Kick Thru (each side)
60 seconds rest
3 Contralateral Lift (each side)
3 Knee Kick Thru (each side)
3 Side Kick Thru (each side)
2 Contralateral Lift (each side)
2 Knee Kick Thru (each side)
2 Side Kick Thru (each side)
1 Contralateral Lift (each side)
1 Knee Kick Thru (each side)
1 Side Kick Thru (each side)

Part 2 - 3 Rounds: 3 Reps, 5 Reps, 7 Reps (60 sec rest in between)
1 Rep =
Loaded Beast
Bear Squat
Forward kick thru (each side)

Part 3 - Core Progression:
30 sec Plank (30 sec rest)
30 sec Plank, 30 Shoulder Taps (60 sec rest)
30 sec Plank, 30 Shoulder Taps, 60 mountain climbers