Day 1

Total Time: 15′

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

Suitcases – 30″

• Lay flat on your back, legs straight out, arms extended by your side.
• Lift your chest off the ground and bring your knees into your chest.
• Lower until both your back and feet hover above the ground and then raise back up.

 

Locus (Hands-Clasped) – 30″

• Lie flat on your stomach with legs straight out behind you.
• Interlace your fingers behind your lower back
• Lift your arms and legs off the ground and hold

 

Reverse Pushups – 30″

• Start in a high plank position with your core engaged.
•  Over the course of 10 seconds, lower yourself to the ground to a low pushup position.
• Inchworm yourself back into a high plank position
• l 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.
• 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.

 

Reverse Crunches – 30″

• Lay flat on your back, legs straight out, arms extended by your side.
• Lift your feet off the ground such that your knees are above your hips.
• Depending on your flexibility, your legs may be straight with your feet above your hips, or you may have a slight bend in your legs.
• Keeping your knees above your hips, lift your legs straight into the air such that your hips raise approximately one inch of the ground.
• Lower back down. (Note: we want you to bring your legs straight up and do not want you to bring your legs over your stomach or chest.)

 

Upward Facing Dog (Alternating Arm/Leg)- 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 and extend the opposite arm straight in front of you.
• Lower your arm and foot then repeat on the opposite side.

 

Superdog – 30″

• Kneel on all fours in a table position with a flat back, your arms under your shoulders and knees directly under your hips
• Lift one foot off the floor by extending your leg straight behind you.
• Lift the opposite arm straight in front of you.
• Bring the raised knee forward and the elbow back to touch each other under your chest then fully extend again.

 

Rest – 30″ Between Sets