Day 1

Total Time: 15′

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

Flutter Kick  – 30″

• Lay flat on your back, legs straight out, 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 up and down with a small, tight, kick.

 

Cobra- 30″

• Lie flat on your stomach with your legs extended straight behind you and toes pointed.
• Place your hands under your shoulders.
• Extend your arms to raise your head and chest off the floor while keeping your legs on the floor

 

Glute Extension (Kneeling) – 30″

• Kneel on all fours in a table position with a flat back, your arms under your shoulders and knees directly under your hips
• Lift one foot off the floor by extending your leg straight behind you.
• Raise and lower your knee approximately 3″

 

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  – 30″

• Lay flat on your back, legs straight out, 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

 

Upward Facing Dog- 30″

• Lie flat on your stomach with your legs extended straight behind you and toes pointed.
• Place your hands under your shoulders.
• Extend your arms to raise your head, chest, hips and thighs off the floor while supporting yourself on top of your feet

 

Hydrants (Kneeling) – 30″

• Kneel on all fours in a table position with a flat back, your arms under your shoulders and knees directly under your hips.
• Bring one leg straight out to the side maintaining a 90 degree bend in the leg.
• Lower your knee back to the starting position and repeat.

 

Rest – 30″ Between Sets