Day 1

Total Time: 15′

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

High Plank to Low Plank Continuous – 30″

• 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.
• Come down onto your elbows into a low plank position.
• Push back up into high plank position
• Move between high and low plank for the duration

Locus (Hands-Clasped, Kicking) – 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
• Gently kick your legs in a flutter kick motion

Glute Extension (Standing with bands)- 30″

• Stand with your feet together 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 behind you.
• 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.

Flutter Kick with Bands – 30″

• Lay flat on your back, legs straight out, a band around your ankles, and arms extended by your side.
• Lift your feet off the ground 6-12 inches.
• Point your toes as far as you can and kick your feet up and down with a small, tight, kick.

Reverse Table (Legs Straight)- 30″

• Lie on your back with your knees straight 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.

Pushups – 30″

• Start in a high plank position with your core engaged.
• Perform pushups with your elbows close to your side.
• If you need to, do these with your knees on the floor.

Rest – 30″ Between Sets