Day 1

Total Time: 15′

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

Alternating High/Low Plank – 30″

• Alternate High Plank and Low Plank each set

Locus – 30″

• Lie flat on your stomach, arms down along your side, legs straight out behind you.
• Lift your arms and legs off the ground and hold

Hydrants (Standing) – 30″

• Stand tall with your chest high and shoulder blades back, engage your core, and position your arms for balance.
• Stand on one leg with a slight bend in the knee.
• Create a 90 degree bend in your knee with the other leg by bringing your foot behind you.
• Bring the bent knee straight out to the side.

Rest – 30″ Between Sets

Day 2

Total Time: 15′

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

High to Low Plank – 15/15″

• Hold a high plank for 15″ then…
• Down on your elbows and hold a low plank for 15″

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

Superman (Standing) – 30″

• Stand tall with your chest high and shoulder blades back and engage your core.
• Bring both arms straight above your head.
• Standing on one leg with a slight bend in the knee, pivot as far forward as you can while maintaining a straight line between your hands and your raised foot.
• Hold for 30″
• Alternate legs each set

Rest – 30″ Between Sets