Day 1

Total Time: 15′

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

High Plank (Knees to Opposite Elbow)- 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 elbow on the opposite side, crossing under your body

Superman  (Hands Clasped)- 30″

• Lie flat on your stomach, arms straight out in front of you, legs straight out behind you.
• Interlace your fingers
• Lift your arms and legs off the ground and hold

Reverse Fly- 30″

• Stand tall with your chest high and shoulder blades back.
• Put your arms out in front of you holding a band with both hands with a slight bend in your elbows
• Tighten your abdominals then tilt your pelvis upwards towards your belly button to engage your core.
• Pull your arms as far apart as the band will allow.

Rest – 30″ Between Sets

Day 2

Total Time: 15′

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

Leg Pull In- 30″

• Lay flat on your back, legs straight out, hands under your butt to support your lower back.
• Start with your heels ~1″ off the ground
• Bring your knees in to your chest.
• Extend your legs back to the starting position so your feet hover above the ground and repeat.

Bridge (Figure Four) – 30″

• Lie on your back with your knees bent and feet on the floor.
• Place your left ankle on your right knee and swing your left knee wide.
• Lift your hips as high as you can toward the ceiling.
• Roll your shoulders underneath your body.
• Clasp your hands and extend your arms along the floor beneath your pelvis and hold.
• Switch legs each set.

Airplane (Standing) – 30″

• Stand tall with your chest high and shoulder blades back and engage your core.
• Bring both arms out to your side
• Standing on one leg with a slight bend in the knee, pivot as far forward as you can while maintaining a straight spine and hold

Rest – 30″ Between Sets