Day 1

Total Time: 15′

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

High Plank (Marching)- 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.
• Alternating legs bringing your knee to your chest

Rows (with band, left arm/right leg) – 30″

• Stand tall with your chest high and shoulder blades back and engage your core.
• Place a band around your right foot
• Standing on your right leg with a slight bend in the knee, pivot as far forward as you can.
• Grasping the band with your left hand, perform rows by bringing your elbow to your hip (use your right arm for balance).
• Switch sides between sets.

Rows (with band, right arm/left leg) – 30″

• Stand tall with your chest high and shoulder blades back and engage your core.
• Place a band around your left foot
• Standing on your left leg with a slight bend in the knee, pivot as far forward as you can.
• Grasping the band with your right hand, perform rows by bringing your elbow to your hip (use your left arm for balance).
• Switch sides between sets.

Rest – 30″ Between Sets

Day 2

Total Time: 15′

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

Scissor 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 right over left then left over right

Reverse Table (Single leg)- 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.
• Raise one leg in the air so it is parallel to the ground
• Alternate legs between sets

Band Press- 30″

• Start standing with your core engaged.
• Hold the band in both hands equidistance apart
• Keeping one hand tight to your chest, push the other hand away from you.
• Alternate arms between sets

Rest – 30″ Between Sets