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)

Superman (Alternating sides) – 30″

• Lie flat on your stomach, arms straight out in front of you, legs straight out behind you.
• Lift your right arm and left leg off the ground.
• Relax then lift your left arm and right leg off the ground.

Squat (Legs Together)- 30″

• Stand with your feet touching – toes and knees touching.
• Place your arms straight out in front of you
• 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.

 

High Plank (Side Step) – 30″

• Get on the floor with your elbows on the floor under your shoulders.
• Engage your core by bringing your knees off the floor
• Keep your elbows under your shoulders and your shoulder blades back
• Step your right foot 12 inches to your right side.
• Step your left foot 12 inches to your left side.
• Bring your right foot in followed by your left foot.
• Reverse direction after each set.

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.

Lunge- 30″

• Place your hands behind your head with fingers interlaced and elbows wide.
• Place one foot out in front of you and the other behind you.
• Lower yourself towards the ground by bending your knees. Make sure your front knee aligns with your second toe.
• Lower yourself as far as you can while maintaining good form.
• As you raise yourself back up, engage your quad on your front leg as well as your glutes and hamstrings of the rear leg.
• Alternate sides each time through

Rest – 30″ Between Sets