& FITN

D
O

E
FO

SS

at home
with @caley.jack

30-35 MIN WORKOUT

WARM-UP | 5 MINUTES & 30 SECONDS
FLOW-THROUGH THESE MOVEMENTS, REPEATING EACH FOR 30 SECS

1 INCHWORM 30 SECONDS

2 HOVER 30 SECONDS

3 HOVER TO CROUCH 30 SECONDS

4 HEAVEN & EARTH LEFT & RIGHT 30 SECONDS
PER SIDE

5 HAMSTRING STRETCH LEFT & RIGHT 30 SECONDS

PER SIDE

6 HIP ROLL LEFT & RIGHT 30 SECONDS

ALTERNATING
SIDES

7 WALL HIP STRETCH LEFT & RIGHT 30 SECONDS

PER SIDE
 8 COSSACK LUNGE LEFT & RIGHT 30 SECONDS
PER SIDE

9 WIDE SQUAT PULSE 30 SECONDS

STRENGTH | 4 ROUNDS | 9 MINS

3 / 1 / 1 = 3 counts down, pause for 1, explode up for 1

1 WIDE-LEGGED SQUAT JUMP 10 x REPS

2 COSSACK LUNGE LEFT & RIGHT 30 SECONDS
PER SIDE

REST FOR 1 MINUTE & REPEAT ALL 4 TIMES

EMOM | 3 ROUNDS | 9 MINS

1 HOVER WALL SQUAT 1 MIN

2 KNEELING SQUAT TO JUMP 1 MIN

 3 BEAR HOVER WITH ALTERNATING 1 MIN

SHOULDER TAPS

REPEAT ALL THE ABOVE 3 TIMES

COOLDOWN | 5 MINUTES
HOLD EACH STRETCH FOR 30 SECS

1 SEATED GLUTE STRETCH WITH

SPINAL ROTATION LEFT & RIGHT 30 SECONDS
PER SIDE
2 PIGEON POSE LEFT & RIGHT 30 SECONDS
PER SIDE

3 STANDING QUAD STRETCH LEFT 30 SECONDS

PER SIDE
& RIGHT

4 SEATED INNER THIGH STRETCH WITH

SIDE BEND LEFT & RIGHT 30 SECONDS
PER SIDE

**Visit centre websites or social media pages to do the workout with @caley.jack