iSWOLation 2.0: Week #4 - Sender One Climbing

We've reached the LAST week of iSWOLation 2.0!

Our iSWOLation Workout Series is coming to a close and we are so grateful you've made it this far with us! Give yourself a huge high five for staying active with us over the past 8+ weeks.
As you know, iSWOLation 2.0 takes it up a notch with more challenging workouts that will get your heart rate pumping and push you harder. If you'd like to continue to stay active while we are closed, we recommend repeating this workout series!

This guide is aimed to keep you moving and maintain a baseline of fitness, so no need to strap on your weights for this. Aim to complete this workout 3-5 days per week, but remember to listen to your body! Rest appropriately, stay hydrated, and have fun!

1. Warming Up

30 Jumping Jacks 
5 Dynamic Toe Touches
10 Arm Circles (small, medium, & large circle - forward & backwards)
10 Arm Swings
10 Hip Circles

2. Activation + Stabilization

x2 sets
10 Scapula Push Ups
(30 sec. rest between sets)
10 Scapula Pull Ups (30 sec. rest between sets)
10 sec. Handstand Walk Out (30 sec. rest between sets)
30 sec. T-Stand (each side)

3. Strength

A. 10 Elevated Feet Push Ups x 3 sets (1 min. rest between each set)
B. 15 High Knee Step Ups x 3 sets (1 min. rest between each set)
C. 10 Lizard Push Ups (5 on each side) x 3 sets (1 min. rest between each set)
D. 10 Dips x 3 sets (1 min. rest between each set)
E. 30 sec. T-Stand Hold x 2 sets (both legs = 1 set, 1 min. rest between each set)

4. Core

Perform each exercise for 45 sec. with 15 sec. rests between each exercise until you have completed all 4 exercises. Repeat once more for a total of 2 sets. (5 min. rest between each set)
- Plank
- Side Plank Hip Raises (Left)
- Side Plank Hip Raises (Right)
- Oblique Knee Raises

5. Mobility

1 min. Wall Slides I-Y-T x 1 set
20 sec. Thread the Needle, hold each side x 2 sets (30 sec. rest between sets)
1 min. Pigeon Stretch (each leg) x 3 sets (30 sec. rest between sets)
1 min. Frog Stretch x 3 sets (30 sec. rest between sets)
30 sec. Deep Squat Stretch x 3 sets (30 sec. rest between sets)
30 sec. Deep Lunge Stretch (each leg) x 3 sets (30 sec. rest between sets)

BONUS: Take a virtual yoga class each day you do this workout!

Check out our full schedule with classes each day for all different levels.