Day 1

Total Time: 15′

This workout should be done as a continuous circuit. Alternate sides each time through.

 

Low Plank (Arm Extensions) – 30″

• Lay on the floor with your elbows under your shoulders and chest tall.
• Bring your knees off the floor and raise your hips
• Tilt your pelvis towards your chest to engage your core.
• Alternate raising your arms straight out in front of you. Try to keep your hips flat as you move your arms.

 

Locus – 30″

• Lie flat on your stomach, arms down along your side, legs straight out behind you.
• Lift your arms and legs off the ground and hold

 

Hydrant to Glute Rotation (Kneeling) – 30″

• Kneel on all fours in a table position with a flat back, your arms under your shoulders and knees directly under your hips.
• Bring one leg straight out to the side maintaining a 90 degree bend in the leg.
• Keeping your leg in same plane, extend your leg straight behind you until you are in the Glute Extension position.
• Lower your knee back to the starting position and repeat.

 

Rest – 30″ Between Sets

Day 2

Total Time: 15′

This workout should be done as a continuous circuit. Alternate sides each time through.

 

Low Plank (Hip Taps) – 30″

• Lay on the floor with your elbows under your shoulders and chest tall.
• Bring your knees off the floor and raise your hips
• Tilt your pelvis towards your chest to engage your core.
• Alternate tapping one hand to the hip on the same side while trying to keep your hips flat as you move your arms.

 

Upward Facing Dog (Single Leg Pulse)- 30″

• Lie flat on your stomach with your legs extended straight behind you and toes pointed.
• Place your hands under your shoulders.
• Extend your arms to raise your head, chest, hips and thighs off the floor while pressing into the top of your feet
• Raise one foot off the ground
• Pulse your leg up another 3 inches then relax back to the raised position
• Alternate sides each time through

 

Split Squat- 30″

• Place your hands behind your head with fingers interlaced and elbows wide.
• Place one foot slightly in front of you and the other behind you on an elevated surface (e.g. coffee table,  chair, etc.)
• Lower yourself towards the ground by bending your knees. Make sure your front knee aligns with your second toe.
• Lower yourself as far as you can while maintaining good form.
• As you raise yourself back up, focus on the front leg.
• Alternate sides each time through

 

Rest – 30″ Between Sets