Day 1

Total Time: 15′

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

High Plank to Low Plank- 15″/15″

• Get on the floor with your knees on the floor, hands under your shoulders and chest tall.
• Bring your knees off the floor into a high pushup position
• Tilt your pelvis towards your chest to engage your core and hold.
• After 15″ come down onto your elbows into a low plank position and hold for the remainder of the time.

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

Side Kicks (Standing with Bands)- 30″

• Stand with your feet shoulder width apart and a band around your ankles.
• Position your hands for balance and lift one leg off the floor, bending the knee of the standing leg slightly.
• Engage your core then extend your leg out to your side.
• Bring your ankles together 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.

Bicycles – 30″

• Lay flat on your back, legs straight out, hands behind your head.
• Lift your feet off the ground
• Alternate bringing your left elbow to your right knee and right elbow to your left knee

Reverse Table- 30″

• Lie on your back with your knees bent and feet on the floor.
• Place your hands as close to your arm pits as you can, pushing yourself up off the ground
• Lift your hips as high as you can toward the ceiling.
• Keep your thighs and feet parallel.

Sumo Squat with bands- 30″

• Stand with your feet outside your shoulders and a band just above your knees
• Place your arms straight out in front of you
• Point your toes out slightly.
• Squat down until your thighs are in line with your knees.
• Return to standing.
• Make sure you don’t allow your knees to draw inward under the pressure from the band

Rest – 30″ Between Sets