AT-HOME ANIMAL FLOW WORKOUT #4

Another animal flow workout you can do in the comfort of your own home. Full warm-up and workout listed below.

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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, 1 Knee Kick Thru, 1 Crab, 1 Crab Reach (Switch Sides)
60 seconds rest
2 Contralateral Lifts, 2 Knee Kick Thrus, 2 Crabs, 2 Crab Reaches (Switch Sides)
60 seconds rest
3 Contralateral Lifts, 3 Knee Kick Thrus, 3 Crabs, 3 Crab Reaches (Switch Sides)
60 seconds rest
3 Contralateral Lifts, 3 Knee Kick Thrus, 3 Crabs, 3 Crab Reaches (Switch Sides)
60 seconds rest
2 Contralateral Lifts, 2 Knee Kick Thrus, 2 Crabs, 2 Crab Reaches (Switch Sides)
60 seconds rest
1 Contralateral Lift, 1 Knee Kick Thru, 1 Crab, 1 Crab Reach (Switch Sides)
60 seconds rest

Part 2 - 3 Rounds:
5 Reps (60 sec rest in between)
1 Rep =
Side Kick Thru (each side)
Crab Reach (each side)

Part 3 - Core 3 Rounds:
30 sec Plank
20 Russian Twists
10 V-Ups
(60 sec rest)