Alexis Sparks – Bodyweight Endurance & Core

WARM UP

 

  • Foam Roll – Front of quads, back, lats, calves 1 min per side per area

  • Fire Hydrants – 60s/side

  • Downdog Calf Stretch – 8x/side

  • Single Leg Deadlift Airplanes – 5x/side

Only do once.

 

Endurance (choose one)

 

  • Uphill treadmill walk. 10-15% at 4mph for 45 minutes OR

  • Stair climber for 45 minutes OR

  • Jump rope for 45 minutes

CORE CIRCUIT

 

– Slideboard Body Saws – 20 to 40 reps

– Side Plank Knee Drives – 10 to 20 reps per side (rest between sides if necessary)

– Hand Walkouts – 3 to 8 reps

– Starfish Planks – As long as possible (then match time for round 2)

 

Rest 60s. Repeat 1 more times for a total of 2 rounds. Hit your max times each set.

 WARM UP

CORE