This free sampler will give you a taste of my style.

A typical #ConditioningwKandace workout would include a flow like the one below, although it would be bookended with a lot more fun!

Be sure to start with a warm up and movement prep series that prepares your lower body properly, before you attempt this flow.

When you are ready, perform 3-5 rounds of the following exercises, tabata style. That's 20 seconds of work with 10 seconds of rest, and a full 1 min of rest between rounds. 

Have fun and let me know what you think! 

1. Line Drill Foot Work

Goal: Speed and agility

Points of performance: feet in an athletic position about hip width apart, weight on the balls of your feet, staying low to the ground hop the feet forward and backward over the line. Repeat laterally.

2. Plank Hydrant Rotations

Goal: Stability and core strength

Points of performance: from a tall plank position drive the right knee toward the right elbow, lift the right leg laterally, keeping the shape rotate out to a fire hydrant position and then under your trunk. Repeat for full 20 seconds.

3. Reverse Diagonal Skaters

Goal: Balance and single leg power

Points of performance: Starting with your weight centered on your right leg, jump backward turning over your left shoulder to the 9 o’clock position landing on your left leg, jump back to the starting position, repeat reps on the same leg for the full 20 seconds. Repeat on the left leg.

4. Crab Reaches

Goal: Midline flexibility

Points of performance: Start in a seated position, with legs bent and soles of the feet on the floor. Arms are directly under the shoulders with the fingers externally rotated to face away from your feet. Reach your right arm toward your head while simultaneously extending the hips into a three-point bridge with the hips fully open and the glutes fully flexed. Come back to the start and repeat on the other side. 

5. Low Squat Hops to Tuck Jump

Goal: Improving power and reaction time

Points of performance: Start in a 90-degree squat with your weight on the balls of your feet, staying low to the ground hop the feet just off the ground for 3 reps then explode into a tuck jump controlling the descent and landing back into the low squat position. Repeat for the full 20 seconds.