Warm Up (5 Minutes)
Begin with a light jog or skip for 2 minutes, followed by 3 minutes of dynamic stretching:
- Arm Circles
- Leg Swings
- Hip Circles
- Inchworms
Power Workout Session (20 Minutes)
Perform the following exercises in a circuit, 4 rounds:
- Deadlifts: 10 reps
- Box Jumps: 12 reps
- Kettlebell Swings: 15 reps
- Rest for 1 minute
Skill Building Session (15 Minutes)
Focus on Handstand Progressions:
- 2 minutes of wrist mobility exercises
- 5 minutes of wall-facing handstand holds (3 sets of 20-30 seconds)
- 8 minutes of practicing kick-ups to handstand, trying to hold for at least 3 seconds
Cardio Focused Session (15 Minutes)
Perform the following for maximum reps:
- Rowing: 500 meters
- 30 seconds rest
- Burpees: 1 minute
- Repeat 3 times