Circuit 1: Sprawls
Plant both feet on the floor further than shoulder-width apart. Point both feet slightly outward. Bend at both the hips and knees until your upper legs are parallel to (in line with) the floor, ensuring that your knees remain in line with your toes and your back remains within 45- to 90-degrees of your hips. This is your starting position.
Inhale. Place your hands on the mat between your feet, ensuring that your spine remains in a neutral position. Jump both of your feet backward, so that your legs are completely extended behind you, resting on the balls of your feet. Your body should be in one straight line from your head to your heels.
Exhale. Jump both of your feet forward in between your hands, ensuring that your feet are wider than your shoulders and that your feet are pointed out slightly. Release your hands from the mat and elevate your torso slightly to return to the starting position. Repeat for the specified number of repetitions.
Repeat for 30 seconds
Repeat slides 3 through 5 (Glute Bridge, Downward Dog Diamond Push-Up, & Sprawls) 3x.
Then rest 1 minute and move to slide 6.