WORKOUT

This work­out serves as Day 3 of Kayla’s 5 Day Chal­lenge Mobil­i­ty Moments with Kay­la but can also be com­plet­ed as a stand­alone workout.

Focus & Ben­e­fits: This work­out fea­tures dynam­ic, whole-body move­ments that are intend­ed to up your mobil­i­ty and strength game. Adding light weights for resis­tance ensures that we’re tar­get­ing the right mus­cle groups while encour­ag­ing sta­bil­i­ty in others.

Equip­ment: Light to medi­um dumbbells

Tips & Help­ful Infor­ma­tion: While many of these exer­cis­es focus on build­ing strength, they also inten­tion­al­ly tar­get key mus­cles and joints that are prone to injury. For­ti­fy your body by tak­ing time to move through your full range of motion, acti­vate your core, and mon­i­tor your rib cage move­ments. Take advan­tage of this rou­tine by prac­tic­ing it on your next active recov­ery day or adding it to the end of a car­dio routine.

Dif­fi­cul­ty & Mod­i­fi­ca­tions Explained: This rou­tine is rat­ed a 3 due to its low-inten­si­ty moves, pac­ing, and required ranges of motion.

Clos­ing Note: We are more than halfway through this 5 Day Chal­lenge, and shout out to every­one who’s in it for the long haul! And by long haul, we mean build­ing sus­tain­able health and well­ness habits that pre­vent injury, pre­serve joint health, and keep your mus­cles work­ing prop­er­ly. Proud of this jour­ney that we’re explor­ing togeth­er, and I’ll be cheer­ing you on!

Work­out Structure

Wake up (3 min, 30” ea)
Hip cir­cles – L/R
Start­ing line drill + hop – L/R
Lat­er­al skips
4 butt kicks + mini squat

Work­out Cir­cuit (4 min, 40 sec­onds on, no rest)
Kneel­ing SA shoul­der press – L
SA curt­sy lunge – L
Curt­sy lunge + SA shoul­der press – L

Repeat set on the right side

Kick­stand RDL – L
Lat­er­al lunge + high knee hold – L
Kick­stand RDL – R
Lat­er­al lunge + high knee hold – R