Day 1

Total Time: 15′

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

 

High Plank (Stepping)- 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 picking your feet up off the ground (~3 inches)

Bridge – 30″

• Lie on your back with your knees bent and feet on the floor.
• 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.
• Keep your thighs and feet parallel.

Sumo Squat- 30″

• Stand with your feet outside your shoulders
• 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.

 

Rest – 30″ Between Sets

Day 2

Total Time: 15′

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

 

Low Plank (Stepping) – 30″

• Get into a low plank position with your chest high, shoulder blades back, and engage your core.
• Alternate picking your feet up off the ground (~3 inches)

Sphinx – 30″

• Lie flat on your stomach with your legs extended straight behind you and toes pointed.
• Place your arms in front of you with a 90-degree angle so your forearms lay on the floor with your elbows resting near your waist.
• Keeping your elbows and forearms on the floor, raise your head and chest off the floor, allowing for a slight arch in your upper torso and hold

Sumo Squat (on toes)- 30″

• Stand with your feet outside your shoulders
• Place your arms straight out in front of you
• Point your toes out slightly and raise your heels off the ground.
• Squat down until your thighs are in line with your knees.
• Return to standing.

Rest – 30″ Between Sets