Upper Focused Full Body Blast

Join Jamie King for a 20-minute full body workout with a whole lot of upper body fire, like a delightful little cherry on top of your full body fire.

Warm Up:

• Malasana Squat (rock it out side to side)
• Malasana Squat with a twist (hold for 2-3 breaths each side)
• Cow / Cats  3-5 rounds
• Table top push-ups to child’s pose  5-7 rounds
   

Upper Body Heat Up:

• Hov Table -> Plank Walks (optional add a push-up) 75 seconds
• Downward dog -> push-up  5 times
• Downward dog -> dolphin -> plank (optional: add push-up) -> one armed plank (hold 3 seconds) 8 rounds (4 rounds / arm)
   

Full Body Blast Round 1:

• Squats (air or jump variation) 20 seconds
• Reverse lunge -> knee raise (optional: add jump) 8 each leg
• Push-ups: 5
• Mountain climbers 20 seconds
   

Full Body Blast Round 2:

• Squats with a twist (optional: add jump) 45 seconds
• Reverse lunge -> knee raise (optional: add jump) - 5 each leg
• Push-ups 5
• Dolphin Taps 5-7 rounds
• Dolphin Push-Ups 10
• Downward dog -> dolphin -> plank (optional: add push-up) 3
• Mountain climbers 20 seconds
   

Cool Down:

• Butterfly pose 5-8 breaths
• Seated Side Body Stretch 3-5 breaths each side
• Slow clap your way all the way to the finish. Be proud of yourself!

About Jamie:

Jamie King is one of the co-owners of Flex & Flow, a popular fitness and yoga studio that is headquartered in Portland, OR and streamed worldwide. She is also the creator and lead trainer of the popular HIIT & Flow workout, a competitive ultra-runner (currently training for her next 100 miler), and mom. Jamie enjoys challenging students to move with their breath, build heat and strength, and find their power within. She loves bringing people together on the mat and out on the trails - where she loves to encourage everyone to climb a little higher.

Jamie is on a continuous mission in her life to get more people moving. She believes in smiling big, remembering everyone’s names, and making each person who walks into a class Flex & Flow feel a sense of belonging and leave feeling empowered through movement and community. She is currently a 500-hour E-RYT, 95-hour RCYT, 85-hour RPYT, and 65-hour Master HIIT & Flow instructor, as well as a lead teacher trainer for Flex & Flow’s popular 200-hour RYT and HIIT & Flow teacher training programs.