Intermediate Difficulty with Advanced Modifications provided
intermediate workout

Warm up
Toe Touch to Scarecrow
Bird Dogs
Hip Opener + Rotation

Strength Training at Home

Kickstand Goblet Squat x 8 each
Staggered One Arm DB Row x 15 each
Side Plank Leg Raise / from Knee x 12 each
Reverse Lunge + Shoulder Press x 8 each leg
Bent Over Reverse Fly x 15
Push Ups / Incline x 15
High Plank Bird Dog / Incline x 5 sec
Deep Iso-Lunge x 30 sec each
Curl + Arnold Press x 15
B Stance RDL + Shrug x 8 each leg
Dead Bug Chest Press x 15 each arm
Single Arm Front Curled Pause Squat x 8 each arm
Triceps Kickback 3×5, 3×5 sec squeeze
Seesaw Row x 12 each

Cool Down
Side Lying Quad Stretch
Page Turner
Downward Dog to Child’s Pose