Bodies By B Day 8 Week 2

Corelates and Conditioning: Week 2
Format:
40s of work, 20s of rest
Perform 1 round of each exercise in sequence.
Needs; mat , body weight
Exercises:
-Single Leg Stretch
Lie on your back, legs extended. Bring one knee toward your chest, holding it with both hands, while the opposite leg hovers above the mat.
Switch legs smoothly, keeping your core engaged.
-Get Ups
Start lying on your back with one hand holding a dumbbell (optional) extended toward the ceiling.
Roll up into a seated position, transition into a standing position using your core and legs, then reverse the motion.
Alternate sides or repeat on one side for the full duration.
-Double Leg Stretch
From a supine position, hug both knees into your chest. Extend your legs and arms outward simultaneously, then return to the start.
-Skaters
Perform lateral hops side to side, landing on one foot with the opposite leg crossing behind in a skating motion.
Focus on explosiveness and stability.
-Single Leg Straight Stretch
Lie on your back with legs extended. Lift one leg toward the ceiling, holding it with both hands, while the other leg hovers just above the mat.
Switch legs with control, engaging the core.
-Burpees
From standing, drop into a plank position, perform a push-up (optional), hop feet back to hands, and jump up explosively.
-Double Leg Straight Stretch
Lie on your back with both legs extended upward. Lower both legs toward the ground with control, then return to the starting position.
-Criss Cross
Lie on your back with hands behind your head and legs extended. Bring one knee toward your chest, twisting your torso to reach the opposite elbow toward the knee.
Switch sides, maintaining a steady pace.
Workout Flow:
Transition smoothly between core and conditioning exercises to challenge your endurance and stability.
Use the rest period to recover and reset for the next exercise.
Progression for Subsequent Weeks:
Add a round or decrease rest for increased intensity.
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