Day 14: Full Body

Exercises in This Workout

1. 1

   Standing Roll Down to Forward Fold

   41slow

   spinehamstrings
2. 2

   Forward Fold with Thoracic Twist

   28slow

   spinechest
3. 3

   Walk out to High Plank & Downward Dog / Pike

   42smedium

   coreshoulders
4. 4

   Four-Point Kneeling Thoracic Rotation (Right Arm)

   2 minlow

   spinechest
5. 5

   Four-Point Kneeling Thoracic Rotation with Tricep Push-up (Right Arm)

   58smedium

   tricepschest
6. 6

   Tricep Push-ups (Right Hand on Ball)

   42shigh

   tricepschest
7. 7

   Child's Pose

   10slow

   spinelower back
8. 8

   Four-Point Kneeling Right Leg Donkey Kicks

   53smedium

   glutescore
9. 9

   Right Leg Donkey Kick Pulses to Diagonal Sweep

   2 minmedium

   glutescore
10. 10

    Right Leg Donkey Kick Bend and Extend & Pulses

    47shigh

    gluteshamstrings
11. 11

    Right Leg Diagonal Sweeps and Circles

    51shigh

    gluteships
12. 12

    Ab Curls over Pilates Ball

    2 minmedium

    corespine
13. 13

    Tabletop Ab Curls over Pilates Ball

    27smedium

    corespine
14. 14

    Tabletop Ab Curls with Rotation and Leg Extension

    2 minhigh

    corespine
15. 15

    Single Leg Sweeps with Ab Curl Hold and Pulses (Right Side)

    58shigh

    corehip flexors
16. 16

    Single Leg Sweeps with Ab Curl Hold and Pulses (Left Side)

    2 minhigh

    corehip flexors
17. 17

    Chest Expansion over Ball

    10slow

    chestspine
18. 18

    Four-Point Kneeling Thoracic Rotation (Left Arm)

    2 minlow

    spinechest
19. 19

    Four-Point Kneeling Thoracic Rotation with Tricep Push-up (Left Arm)

    46smedium

    tricepschest
20. 20

    Tricep Push-ups (Left Hand on Ball)

    54shigh

    tricepschest
21. 21

    Child's Pose

    16slow

    spinelower back
22. 22

    Four-Point Kneeling Left Leg Donkey Kicks

    45smedium

    glutescore
23. 23

    Left Leg Donkey Kick Pulses to Diagonal Sweep

    2 minmedium

    glutescore
24. 24

    Left Leg Donkey Kick Pulses and Bend/Extend

    45shigh

    gluteshamstrings
25. 25

    Left Leg Diagonal Sweeps and Circles

    25shigh

    gluteships
26. 26

    Child's Pose and Breathing (Cool Down)

    55slow

    spinelower back

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