For this simple functional workout, all you need is a weight plate. It’s designed to recruit all muscles to improve your overall movement. Choose a moderate weight for your first round and – if you’re feeling good – something slightly heavier for your next 2 -3 rounds. Aim to complete 3-4 rounds in total.
Stay focused on keeping your core really activated by drawing your belly in and up, and expect your balance to be challenged!
A1: SQUAT ROLL BACK TO STAND
This is one exercise where a moderate weight will assist you to drive up to stand. Squat low, roll back dynamically and drive forward to stand up.
A2: HINGE TO STEP BACK WITH OVERHEAD REACH
Master the hinge by driving the hips back keeping your spine long, belly drawn in and shoulders back and down. Reach the plate overhead with your chin tucked in.
A3: OVERHEAD WALKING LUNGES
Keep your shoulders back and down with your eye gaze forward. Position you back knee as close to the ground as possible and focus on a strong core for stability.
A4: SINGLE LEG CROSS BODY REACH
Keep your standing knee slightly bent, lean forward lifting the other leg and reach across to the outside of your standing leg. Inhale as you descend and exhale on the way back up. Remember to keep your core strong and activated.
A5: OVERHEAD SIT UP
Press through your feet as you drive up. Keep your elbows soft extend your arms overhead Press the plate forward as you sit up.