Mountain Climber

Full Body & Core

None

Easy

This is how you do it

Step 1

Begin on your hands and knees. (Quadruped position)
 

Step 2

Brace and flex your triceps, glutes and legs to raise your knees off the floor slightly.
 
1.Your shoulders and hips should be relatively flat.
 

Step 3

Bring your right knee forward beside your torso.
 

Step 4

Flex your arms and upper body to support your body during the exercise.
 

Step 5

Flex your left leg, bend the knee and rapidly bring it beside your torso while simultaneously extending your right knee and pushing your right foot backward to straighten the leg.
 

1.Your arms and upper body will support your bodyweight as your feet will leave the floor briefly during the exercise.
 

Step 6

Reverse the movement by flexing the right leg, bend the knee and rapidly bring it beside your torso while simultaneously extending your left knee and pushing your left foot backward to straighten the leg.
 

Step 7

Repeat for the desired reps. This is a fast tempo exercise so maintain your brace but don’t forget to breathe.
 

Bear Crawl

Full Body

None

Medium

Reverse Crunch

Abs / Core

None

Easy

S

Stop

Stop whatever you are doing and focus on this.

T

Take Deep Breaths

Follow the instructions on screen or if you have sound follow the spoken instructions.
Breathe in through your nose and out through your mouth.

O

Observe

Observe your body, your thoughts, your feeling and your emotions. Is your heart racing? Are you sweating? Is your mouth dry? Are you angry? Are you worried? Are you stressed?
Do you need to be reacting the way you are?
How important is the issue you are stressed about?
Is this worth you being stressed over? Will it still be important this time next year?
What advice would you give to a friend if they were in your position?

Now take a moment and relax yourself.

P

Proceed

Now continue on with your day, incorporating what you have just learned about the emotions you were feeling.