5 MIN : Hip Bridges
Lie on your back with knees bent and feet hip-width apart. Draw in your navel, squeeze your glutes, and push through your heels to bring your pelvis up toward the ceiling. Hold it for 10 seconds then rest 10 more. Repeat this 15 times.
4 MIN : Plank The Downward Dog
From laying on your stomach, push up with your arms so that only your toes and hands are touching the floor. Hold for 12 seconds then push your posterior up towards the ceiling. Hold for 12 more and repeat the process 10 times.
3 MIN : Warrior Two Pose
Begin in downward dog and bring your right foot forward between your palms. Extend your arms out to a T position and rotate your torso to the left for warrior two pose. Your right thigh should be parallel to the ground. Hold the pose for ten breaths. Move from plank position to pushup position to down dog and back to warrior two on the opposite leg. Switch sides.
2 MIN : Lunge and Twist
From standing with your hands clasped together, lunge your left leg forward and twist your torso and arms to the left side. Hold for 5 seconds. Switch sides and repeat. Do this about 10 times or til 2 minutes is up.
1 MIN : Shoulder Blade Squeezes
Lie on your stomach, arms by your side, with palms facing down. Squeeze your shoulders blades together and lift your shoulders while keeping your core engaged and glutes and thighs activated. Hold the position for three seconds and repeat