Equipment: No equipment needed.

Format: Perform each exercise for the prescribed time/reps, and repeat the sequence 3 rounds.

Glute Bridge March (0:45)

• Begin by lying on your back with your knees bent, feet planted, core braced, and lower back making gentle contact with the mat.
• With your arms extended on the mat beside your body to support you, press your heels into the mat to drive your hips towards the ceiling, squeezing your glutes and maintaining a braced core in a glute bridge.
• From this position, while maintaining elevated hips and a straight line from your shoulders to your knees, lift your left foot off of the mat and drive your knee towards your chest.
• Plant your left foot back down and repeat the knee drive with your right foot.
  Continue alternating legs for allotted time.
• MOD: Remove the march and hold the static glute bridge position.

Extend to Crunch (10)

• Begin lying on your back with your knees bent, feet planted, and core braced so that your lower back is making gentle contact with the mat.
• Extend your arms beside your ears, using your core to lift your shoulders off of the mat and extend your legs out long to a hover.
• Bend your knees as you crunch them in towards your chest and simultaneously move your extended arms down to either side of your bent legs.
• With control, extend your body back to the starting position of hovered shoulders and legs.
• Be mindful to not strain your neck by keeping your head in a neutral position (not looking up or down) and repeat for allotted reps.
• MOD: Keep your arms lifted and extended the sides of your torso, and your legs bent, gently tapping your toes to the mat instead of fully extending your legs. 

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Bodyweight Good Mornings (10-12)

• Begin standing with your feet hip width distance, core braced, and shoulders back and down (as if you are standing against a wall).
• With a slight bend in your knees, hinge forward at the hips while maintaining a flat back and lower your torso until it’s nearly parallel to the mat, reaching your arms out long beside your ears.
• Pause for a moment and then drive through your feet to come back to a standing position, squeezing the glutes at the top.
• Repeat this sequence for allotted reps.

Leg Circles (0:45-1:00)

• Begin lying on your back with your knees bent, feet planted, and core braced so that your lower back is making gentle contact with the mat.
• With your arms extended beside your body on the mat for support, use your core to lift your shoulders off of the mat and extend your legs out long to a hover.
• Maintaining lifted shoulders, move your legs together clockwise and then counterclockwise in a circle, being mindful that your lower back maintains contact with the mat for the duration of this exercise.
• Repeat for allotted time.
• MOD: Place your hands behind your head, elbows out wide for neck support and keep your legs bent for the duration of this exercise.

Format: Ladders – Do the prescribed reps/time for move 1, then move on to move 2. Repeat move 1. Go to move 3, and then repeat moves 2 and 1. Continue working your way through all the moves in this fashion until complete.

1. Double Alternating Knee Drives (0:30-0:45)

• Begin by standing with your chest upright, core braced, and arms extended overhead.
• Shift your weight to your right foot as you use your core to drive your left knee up and bring your hands down to meet your knee at hip level.
• Extend your arms over head and briefly tap your right foot to the mat and repeat the knee drive.
• Switch sides and continue alternating double knee drives on each side.
• MOD: Make this high impact by hopping on your supportive leg with each knee drive, being mindful of landing as lightly as possible.

2. Hollow hold (0:30-0:45)

• Begin lying on your back with your knees bent, feet planted, and core braced so that your lower back is making contact with the mat.
• Extend your arms beside your ears, using your core to lift your shoulders off of the mat and extend your legs out long to hover over the mat.
• Hold for allotted time, being mindful that your lower back remains in contact with the mat and your shoulders stay lifted.
• MOD options: Bend your knees and keep them lightly touching mat, or keep them hovered away from the mat.
• Extend your arms alongside your body to reach towards your legs or place your hands behind your head for support, being mindful not to pull on your neck.

3. 4 mountain climbers/4 superwomans (4 rounds)

• Begin in a tall plank position with shoulders stacked over your wrists, core braced, neutral gaze (not looking up or down) and back flat.
• Alternate running your knees in towards your chest, twice on each side.
• Next, from the tall plank position, bend your arms and lower yourself to lie on your stomach on the mat while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line as you lower.
• Extend your arms beside your ears, brace your core to lift and reach your arms and legs off of the mat simultaneously (the wider your legs are, the easier the move will be. As you get stronger, bring your feet closer together).
• Lower yourself back towards the mat with control and repeat the lift and reach for a total of 4 superwomans.
• Plant your hands beneath your shoulders and tuck your toes, bracing your core and maintaining a flat back as you push yourself back up to a tall plank position.
• Repeat sequence for 4 rounds.
• MOD: Drop your knees to the mat to lower yourself down and to push yourself back up to a plank.
• Make this low impact by taking the run out of the mountain climber and alternating driving your knees in towards your chest.

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4. Single leg V-ups (10/10)

• Begin lying on your back with your knees bent, feet planted, and core braced so that your lower back is making contact with the mat.
• Extend your arms beside your ears and extend your left leg out long to hover over the mat, keeping your right foot planted.
• Use your core to lift your torso and right leg simultaneously, ending in V-sit position with your arms reaching towards the lifted foot.
• With control, lower yourself to the starting position, maintaining the braced core throughout.
• Repeat for allotted reps and switch sides.
• MOD: Bend the extended leg and tap the toes to the mat instead of keeping it extended and hovered.

5. Ankle taps (10/10)

• Begin lying on your back with your knees bent, feet planted, and core braced so that your lower back is making contact with the mat.
• With your arms extended by your sides, use your core to lift your shoulders off of the mat and alternate reaching left hand to tap your left ankle and right hand to tap your right ankle, targeting your obliques.
• Be mindful that your lower back is maintaining contact with the mat and your shoulders are remaining elevated throughout this move.
• Continue alternating for allotted reps.

6. Cross cross jump squat (0:30-0:45)

• Begin standing with hands behind your head, elbows wide, braced core, and chest upright.
• Without pulling on your head, twist your torso to the left as you use your core to draw your left knee up and over to touch your right elbow. Be mindful that you keep your chest upright, bringing your knee up to your elbow instead of your elbow down to your knee.
• Plant your left foot and repeat cross crunch with your left elbow and right leg.
• Return to starting position, planting both feet hip width distance.
• Send your hips back as you come into a squat, bracing your core and keeping your chest up, allowing your knees to track in line with your toes.
• Powerfully drive through your heels to jump and land lightly with a braced core and evenly distribute your weight along each entire foot while allowing your hips and knees to bend to absorb force.
• Repeat this sequence for the allotted time.
• MOD: Make this low impact by removing the jump and performing a body squat, driving through the heels to stand and squeezing your glutes at the top.
• You can also use a chair/couch to guide your squat form.

Circuit

Move 1: Side Kick Cross Body Crunch (8-12 each side)

• Begin by standing with your feet hip width distance, core braced, chest upright, and hands behind your head with elbows out wide.
• Lean slightly to the left, feeling stable and strong through the left leg, and powerfully kick your right leg straight out to the right side by first lifting the knee up and then driving through the heel, as if you were kicking a door shut.
• Plant your right foot back down into a hip width stance and, without pulling on your head, twist your torso to the left as you use your core to draw your left knee up and over to touch your right elbow.
• Be mindful that you keep your chest upright, bringing your knee up to your elbow instead of your elbow down to your knee.
  Repeat this sequence for allotted reps and switch sides.

Move 2: Reverse Plank Hold (0:45-1:00)

• Begin by sitting on the mat with legs outstretched and place your hands a bit behind and outside of your hips. Fingers can be facing forward or angled out.
• Keeping your shoulders back and down (not allowing them to roll forward or collapse towards your ears) press away through your hands and feet, squeezing the glutes and bracing the core to lift your hips and bring your body into a straight line.
• Hold for the allotted time.
• MOD: Perform this with your hands or elbows on an elevated surface.
• MOD for more of a challenge: Once in a strong reverse plank position, press your left heel into the mat with a micro bend in the leg (to prevent hyperextension) and lift your right leg off of the mat for a few seconds, maintaining the straight line of your body. Alternate lifting both legs.

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Move 3: Tuck Jumps (0:30-0:45)

• Begin standing with feet hip distance apart, core braced, and chest upright.
• Drop down a little into a quarter squat, engaging through the glutes to explosively jump.
• Maintaining an upright torso, tuck your knees up towards your chest as much as possible through the jump, before landing as lightly and quietly as you can.
• Use your arms to assist with momentum or hold your hands at about ribcage level as a guide for your knees’ height.
  Repeat move for allotted time.
• MOD: Make this low impact by taking out the jump and alternating between a body squat and high knees:
• Begin standing with feet hip distance apart, core braced, and chest upright.
• Send your hips back as you come into a squat, bracing your core and keeping your chest up, allowing your knees to track in line with your toes.
• Drive back up using the strength of your glutes to stand.
• Draw your left knee up as high as you can, then plant it back on the mat and repeat with right side.
• Repeat this sequence for allotted time.

Move 4: Bicycle Crunches (0:30-0:45)

• Begin lying on your back with your legs bent, knees over your hips, and hands behind your head without pulling your head forward.
• Contract your abdominals by bringing your chest forward and rotating at the torso to bring your right elbow to your left knee, simultaneously extending your right leg.
• Slowly and gently lower yourself back toward the ground and repeat with your left elbow to right knee and extended left leg.
• Be sure your lower back stays in gentle contact with the mat throughout this movement.
• MOD: Instead of extending the opposite leg, keep both legs bent and tap your toes to the mat.

Move 5: Side Plank Hip Drops (0:45-1:00)

• Begin on the mat with your left hand or elbow planted directly under your left shoulder, core braced, hips stacked, and both legs extended so that your body is in a straight line.
• With your right arm reaching towards the ceiling, press away through the left arm and leg to lift your hips off of the mat, feeling the engagement in your left obliques.
• Lower your hips back towards the mat with control, being mindful of not collapsing through your left shoulder and keeping your shoulders and hips stacked.
• Repeat for allotted time and switch sides.
• MOD: Bend and place the bottom knee on the mat for the duration of this move.

Superset 1

Move 1:  Squat Thrust to Plank Jack (0:30 – 0:45)

• Begin standing at the top of your mat with your core braced and chest upright.
• Bend your knees, plant your hands on the mat, and jump your feet back into a tall plank position with shoulders stacked over wrists, braced core, back flat and neutral gaze (not looking up or down).
• While in plank, keep your hips level with your shoulders and jump your feet out to the side and then together, as if you are doing a jumping jack.
• Jump your feet up to your hands and drive through the heels to come back to standing, using your momentum to immediately power you up into a jump.
• Repeat this sequence for the allotted time.
• MOD: Perform this movement with your hands on an inclined surface, like a chair, couch or ottoman. You can make this low-impact by removing the jumps and stepping your feet out and in, as well as coming up to a body squat rather than taking a jump.

Move 2: Toe Touch to Single Leg Glute Bridge (8-12 each side)

• Begin lying on your back with your knees bent, feet planted, core braced, and lower back making gentle contact with the mat.
• Lift your left leg and press your right heel into the mat to drive your hips towards the ceiling, squeezing your glutes and maintaining a braced core in a single leg glute bridge.
• With control, lower your hips to the mat, keeping your left leg extended towards the ceiling.
• Being mindful that your back is making contact with the mat, reach both hands to touch your left toes, lifting your shoulders off of the mat and crunching through your core.
• Lower your torso back to the mat and repeat sequence for allotted reps, then switch sides.
• MOD: Keep both feet planted during the glute bridge and only raise your leg for the toe touch.

Move 3: Cross Body Crunch to Front Kick (0:30, 0:45, 1:00)

• Begin standing with hands behind your head, elbows wide, braced core, and chest upright.
• Without pulling on your head, twist your torso to the left as you use your core to draw your left knee up and over to touch your right elbow. Be mindful that you keep your chest upright, bringing your knee up to your elbow instead of your elbow down to your knee.
• Return to starting position, planting both feet, then kick straight forward with the same left leg.
• Return to starting position and repeat on the opposite side.
• Repeat this sequence, alternating sides for the allotted time.

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Superset 2

Move 1: Cross Body Taps (0:30 – 0:45)

• Begin standing with chest upright and core braced.
• Lift your bent left leg, rotating at the hip to tap your left ankle with your right hand.
• Drop the left foot to the ground to switch sides, alternating ankle taps quickly and landing on each foot as lightly and quietly as you can.
• Be mindful of keeping your chest upright throughout this sequence.
• Repeat sequence for allotted time.
• MOD: For low impact, slow down this move to a marching pace.

Move 2: Ankle Taps (10-15 each side)

• Begin lying on your back with your knees bent, feet planted, and core braced so that your lower back is making contact with the mat.
• With your arms extended by your sides, use your core to lift your shoulders off of the mat and alternate reaching left hand to tap your left ankle and right hand to tap your right ankle, targeting your obliques.
• Be mindful that your lower back is maintaining contact with the mat and your shoulders are remaining elevated throughout this move.
• Continue alternating for allotted reps.

Move 3: Prone Back Extension to Oblique Crunch (8-12 each side)

• Begin by lying on your stomach on the mat, with your legs extended and arms bent in a goalpost position.
• Brace your core and press the tops of your feet into the mat, squeezing your glutes to lift your arms and chest off the mat.
• Keeping your torso lifted and muscles engaged between your shoulder blades, side bend your upper body to the left for an oblique crunch, allowing this movement to bring your elbow closer to your hip but not necessarily touching.
• Reverse this movement to crunch your right side.
• Continue alternating each side for allotted reps.
• MOD: Remove the oblique crunch and, with control, lift and lower your torso using the strength of your back and glutes.

Superset 1:

Move 1: Sumo Squat to Reverse Curtsy Crunch (0:45-1:00)

• Begin standing with your feet wider than hip distance, allowing your feet to turn out naturally.
• Brace your core and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• Drive through your heels and squeeze your glutes as you power back to standing.
• Once standing step your right foot across and behind you so that your right knee ends up behind your left heel into your reverse curtsy lunge. Keep your chest up.
• Power through your front heel to stand and as you bring your right leg forward, drive the knee up and to the right for an oblique crunch, then plant your foot back in the starting wide stance.
• Repeat the sumo squat and curtsy lunge on the other side and continue this sequence, alternating sides, for the allotted time.
• MOD: Hold on to the back of a chair or wall to assist with balance throughout this sequence.
• MOD for more of a challenge: Hold a weighted object in each hand at shoulder height throughout the sequence.

Move 2: Knee Drivers (0:30 each side)

• Start with your core braced, left foot behind you, and arms overhead.
• Powerfully drive your left knee up towards your chest as you swiftly bring your arms down on either side of the knee, as though you are holding a watermelon and breaking it over the knee.
• Repeat for the allotted time and switch to the other leg.
• MOD: Hold on to the back of a chair or with your hand on a wall to assist with balance throughout this sequence.

Superset 2:

Conventional Deadlifts (8-12)

• Begin standing with your feet hip distance apart, core braced.
• Push your hips back and hinge forward, bending your knees. If you’re using dumbbells, you’ll keep them in close to your shins (at mid-shin) and lift your chest, straightening your back and dropping your hips down. If you’re using a barbell this is where you’ll grip the bar and lift your chest, dropping your hips slightly, and engaging between your shoulders.
• Drive through your entire foot as you straighten your legs (imagine you’re pushing the earth away from you), keeping your weight moving in a straight line close to your body.
• Feel your glutes and hamstrings working through this lift, and do not lean back at the top.
• MOD: Remove the weights and do this move with just your bodyweight.

I-T-Y’s (1:00)

• Begin lying face-down in a supported plank or superwoman position with your torso resting on an elevated surface, core braced, back flat, and legs engaged with toes pressed into the mat for stabilization.
• Holding a lightly weighted object in each hand, draw your arms up straight behind you, engaging between the shoulders. Keep your gaze neutral (don’t look down or up), hold for the allotted time and release.
• From the same supported plank position, raise your arms straight out to the sides into a T-position, hold for the allotted time and release.
• Finally, raise your arms in front and overhead in a Y-position, being mindful to maintain core engagement, neutral gaze, and a flat back as you hold for the allotted time and release.
• MOD: Complete this sequence without weighted objects.

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Superset 3:

Super Marios (8-12 each side)

• Begin standing with your feet hip-width apart.
• Step your left foot back behind you maintaining an upright posture and braced core, bending the knees to a lunge position (ensure your front knee is not shooting out over your toes).
• Power through your front heel to stand and jump as you drive your back knee up to your chest while reaching your right arm up to the sky.
• With control, return to starting position and repeat for max reps.
• Repeat sequence and reps on opposite side.
• MOD: Hold on to the back of a chair or with your hand on a wall to assist with balance and/or take out the jump and work on a high knee drive without the jump.

V-Ups (8-12)

• Begin by lying on your back with legs out long, arms extended overhead, and core braced with your lower back making gentle contact with the mat.
• Use your core to lift your torso and legs simultaneously, ending in V-sit position.
• With control, lower yourself to the starting position, maintaining the braced core throughout.
• Repeat for max reps.
• MOD: Keep your legs bent as you sit up, drawing your knees in towards your chest.

Circuit

Move 1: Plank Walk Out to Cross Body Climber

• Begin standing at the back of your mat.
• Bend your knees to hinge at the hips, planting your hands to walk yourself out to a tall plank position with shoulders stacked over your wrists, core braced, and back flat.
• Keeping your hips level with the mat, alternate driving your knees to opposite elbows, once on each side.
• Walk your hands back towards your feet to stand at the starting position and repeat the sequence.
• MOD: Make this an elevated tall plank by placing your hands on an elevated surface at the end of your walkout.

Move 2: Overhead Tricep Extension

• Begin in a kneeling position with core braced and shoulders back and down (as if they were against a wall).
• Hold one weighted object overhead with both hands (or two lighter weighted objects in both hands) so that your arms are straight overhead.
• Slowly lower the weight behind your head by bending your elbows, being mindful of not letting the elbows flare out too much.
• Once your forearms move beyond parallel to the floor, bring the weight back up to the starting position and repeat.
• Your upper arms should remain in place throughout the movement so that your elbows aren’t moving too far forward or backward.
• MOD for extra core challenge: As you lower your forearms, sit your butt towards your feet and back up again as you straighten your arms, maintaining a braced core and preventing any arching in the spine.

Move 3: Biceps Curl Bent Arm Lateral Raise

• Begin standing with weighted objects in both hands and palms facing forward.
• With a braced core and shoulders back and down (as if they were against a wall), bend at the elbows to curl the weights up to shoulder height.
• With control, lower the weights half-way so the elbows are at a 90 degree bend. Be mindful to keep your elbows in at your ribcage for the duration of the curl.
• From this position, raise both arms out to the side to shoulder height, maintaining a slight bend in the elbows and leading with your shoulders and elbows rather than your wrists.
• Slowly bring your elbows back in beside your ribcage and lower the weights to the starting position.
• Repeat this sequence for max reps.

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Move 4: Bicycle Crunches – option to use your exercise ball

• Begin lying on your back with your legs bent, knees over your hips, and hands behind your head without pulling your head forward.
• Contract your abdominals by bringing your chest forward and rotating at the torso to bring your right elbow to your left knee, simultaneously extending your right leg.
• Slowly and gently lower yourself back toward the ground and repeat with your left elbow to right knee and extended left leg.
• Be sure your lower back stays in gentle contact with the mat throughout this movement.
• MOD: Instead of extending the opposite leg, keep both legs bent and tap your toes to the mat.
• MOD for the ball: Using a stability ball to support your mid to lower back, begin in a reverse tabletop, knees bent at 90 degrees, with feet firmly planted on the mat (take a wider stance for more stability).
• With hands supporting your head, alternate drawing opposite knee to opposite elbow, keeping the other foot planted on the mat.

Move 5: Chest Press to Alternating Leg Drop

• Begin lying on your back, knees bent, feet firmly planted on the mat and weighted objects in both hands.
• With a braced core and lower back making gentle contact with the mat, extend your arms straight over your chest with palms facing your knees.
• Draw your elbows down in line with your shoulders as you bend your arms, lowering the weights with control. Press the weights back over your chest to return to the starting position.
• As you press your arms up, draw one knee into your chest. Then extend the same leg as you lower the weights. Alternate drawing each knee in with every chest press.
• MOD: Don’t extend the leg after drawing it in towards your chest or remove the lower body portion entirely, keeping the feet planted on the mat.

Move 6: Reverse Fly

• Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands.
• Hinge forward at the hips at a 45 degree angle with your body, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
• Using the muscles between your shoulder blades, lift both arms out to the side leading with your shoulders and elbows rather than your wrists. It’s natural to have a slight bend in the elbows.
• With control, return to the starting position and repeat.

Finisher:

Squat to Press

• Begin standing with your feet about hip distance apart, with your shoulders back and down (as if they were against a wall) while holding weighted objects on your shoulders
• Send your hips back as you come into a squat, bracing your core and keeping your chest up, allowing your knees to track in line with your toes.
• Drive back up using the strength of your glutes and press your arms up overhead. Your weighted objects can face forward or face each other. Bring them back down to your shoulders, and repeat the squat.
• MOD: Use an elevated surface like a couch, chair ottoman or bench to check your squat form and ensure you’re using the correct muscles. Consider practicing this move without any weighted objects to start, and instead pressing soft fists overhead.

Circuit 1

Move 1: Ball Roll Ins to Pike Ups

• Bring yourself into a tall plank position, bracing your core and stacking your wrists below your shoulders. Place one leg at a time on top of the stability ball so that the ball is positioned somewhere between the top of your feet and the top of your shins.
• Press your feet and shins down into the ball for support, and drive the ball toward your torso engaging your core.
• Maintain a flat back without lifting your hips, and keep your gaze neutral (not looking up or down).
• Maintain stability and roll the ball back out to the start position.
• From the start position, press your toes into the ball and use the strength of your core to lift your hips, rolling the ball toward yourself as far as is comfortable. Maintain your shoulder over wrist alignment.
• Roll the ball back to the starting tall plank position, and repeat this combo for the allotted time.
• MOD: Without the stability ball, begin in a tall plank position on the mat or with your hands on an elevated surface.
• Brace your core and perform low-impact mountain climbers, alternating driving knees in towards your chest. Maintain a flat back, without lifting your hips, and keep your gaze neutral.
• Return to a tall plank position and press your hips up and back, keeping your head in line with your arms as you come into a down dog. Your weight should be evenly distributed between your palms, and your heels should reach toward the mat.
• Shift back to a tall plank and repeat this combo for the allotted time.

Move 2: Jack Press Ups

• Begin standing with your feet together and core braced. Hold your weighted objects in your hands, arms in a goalpost position and shoulders back and down (as if you are standing against a wall).
• Jump your feet out wide as you press the weights towards the sky with arms in full extension. Keep your elbows back and your chest open.
• Jump your feet back together, bringing your arms back to the starting position, and repeat.
• MOD: Remove weighted objects and/or make this move low impact by removing the jump and alternating stepping each foot out and back in.

Move 3: Ball Crunches

• Using a stability ball to support your lower back, begin in a reverse tabletop with feet firmly planted on the mat (take a wider stance for more stability).
• Place your hands behind your head without pulling on your neck.
• Brace your feet, and using the strength of your abdominals bring your chest up into a crunch. Pause briefly, then return to the start position and repeat.
• MOD: Remove the stability ball and begin with your back on the mat, knees bent and core braced. Follow same cues to perform crunch on the mat.

Move 4: Lateral barrier Jumps

• Place a yoga block (or any other barrier-type object) in the middle of your mat and stand on the far left side of the mat with your knees bent.
• Power through your feet to explode over the barrier to the right (use your arms to propel you).
• Land lightly with a braced core and evenly distribute your weight along each entire foot while allowing your hips and knees to bend to absorb force. Your knees should be in line with your toes as you set up to jump back to the left.
• MOD: Take out the jump and step one foot at a time over the barrier, coming into a squat on the other side. Keep your core braced and your chest elevated, and drive through the heels to stand. Repeat step over and squat for allotted time.

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Circuit 2:

Move 1: Jack Chest Press

• Begin standing with feet together, core braced, holding a weighted object at chest level with your elbows at your sides, and shoulders back and down (as if you are standing against a wall).
• Jump your feet out wide as you press the weight straight out in front of your chest, pausing for a moment to stabilize before jumping your feet back together, bringing your arms back to starting position.
• Repeat for allotted time.
• MOD: Remove weighted object and/or make this move low impact by removing the jump and alternating stepping each foot out and back in.

Move 2: V Sit Leg Scissors

• Begin on the mat in a seated position with your knees bent and feet on the mat.
• Keeping your chest elevated, brace your core to lift feet off of the mat and extend your legs so that you are balanced on your hips in a v-sit position, with arms extended beside your legs, overhead beside your ears, or down on the mat to assist with balance.
• Maintaining the V-sit, scissor your legs away from each other into a wide V then back together.
• Repeat scissoring of your legs for the allotted time.
• MOD: Keep your knees bent for the duration of this exercise.

Move 3: Superwoman to V Sit

• Begin by lying on your stomach on the mat, with your arms and legs extended.
• Brace your core to lift and reach your arms and legs off of the mat simultaneously (the wider your legs are, the easier the move will be. As you get stronger, bring your feet closer together).
• From this position, use your core strength to roll your body over onto your back; using your hands to assist, if needed.
• Using your core, pull yourself into a V-sit position, balancing on your hips with your legs and torso at a 45 degree angle and arms extended beside your legs or overhead. (Tent your fingers beside your hips and/or tap your toes onto the mat to assist with balance, if needed)
• With control, extend your legs and arms until you are flat on your back, maintaining a braced core and roll your body over onto your stomach to the starting position.
• Alternate rolling onto your left and right side as you repeat this sequence for the allotted time.
• MOD: Break this sequence in half, using part of the time for superwoman lifts and the other for v-sits or turn these into knee sits, with your knees bent.
• You can modify the superwoman lifts by alternating raising your torso and raising your legs, using tented fingers beside your chest to assist with the lift.

Move 4: Squat to Toe Reach

• Begin standing with feet hip distance apart, core braced, and chest upright.
• Send your hips back as you come into a squat, bracing your core and keeping your chest up, allowing your knees to track in line with your toes.
• Drive back up using the strength of your glutes to stand.
• Kick your right leg out in front of you and reach with your left hand to touch your toes, being mindful that your chest remains elevated, not rounding forward.
• Repeat with left leg, then return to starting position and repeat your squat to toe reach sequence for allotted time.
• MOD: Use an elevated surface like a couch, chair ottoman or bench to check your squat form and ensure you’re using the correct muscles. Rather than kicking your straight leg forward, drive a knee up and forward.

Equipment: Weighted Objects (water bottles, household objects, dumbbells), Optional Elevated Surface.

Format: Perform each movement for the prescribed time and repetitions and repeat each superset for 3 rounds.

Superset 1

Move 1: Plank Toe Taps to Push Up (8-12)

• Start in a tall plank position with your hands stacked below your shoulders and your core engaged.
• Maintaining balance with your left hand, bend your left knee and kick your left foot in towards your midline as you reach to tap your foot with your right hand.
• Return to plank position and maintaining a flat back, lower your chest toward the mat as your elbows come out to the side, and push back up to the starting position.
• Repeat the toe tap on the opposite leg, and continue the sequence with a push up between each alternating side toe tap.
• Keep your head and neck neutral and avoid looking up or down.
• MOD: Keep your body elevated on the side of your couch or an ottoman.
• Check out my Push-up Progression Tutorial for tips on building up your chest and core strength!

Move 2: Jumping Jack to Cross Punch (0:30)

• Grab some light weighted objects and draw your elbows in close to your body, bringing your fists up by your chin. Brace your core, and draw your shoulders back and down as if they were up against a wall.
• Jump your feet out to the sides and back in as you would in a regular jumping jack.
• As you jump, alternate punching forward with your right, then left arm. Bring your elbow back to the start position with each punch.
• MOD: Feel free to do this move with no added resistance. You can step your feet out and in while punching rather than jumping.

Superset 2

Move 1: Reverse Flyes to Wide Row (8-12)

• Stand with your core engaged, chest up, shoulders rolled back, and weights in hand.
• Hinge forward at the hips to be at a 45 degree angle with our body, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
• Using the muscles between your shoulder blades, lift both arms out to the side. It’s natural to have a slight bend in the elbows.
• Return to the start position and perform a wide row by drawing your elbows out and away from your body as you lift the weights up.
• Return to the start and continue alternating between the flyes and the rows.

Move 2: Jack Press Ups (0:30)

• Start standing with feet together and your arms upright at a 90 degree angle, drawing your shoulders back and down as if they were up against a wall.
• Jump your feet out and in (just like a jumping jack) as you press your arms up while keeping your body upright.
• Jump your feet back together as you bring your arms back down to your starting position and repeat. Keep your core braced as you move, and stay light on your feet.
• MOD: Take out the jump and simply step your feet out one at a time while pressing your arms overhead.

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Superset 3

Move 1: Reverse Tabletop to V Sit Curl (8-12)

• Grab some weighted objects and begin in a seated position on the floor with the weights by your sides.
• Brace your hands at your sides, and lift your hips coming into a reverse tabletop. Squeeze your glutes as you come to the top, and hold the position briefly as you bend your elbows to perform a short tricep dip.
• Lower your hips back down and grab the weights, keeping your chest open and body upright. Come into a V-sit, lifting your feet off the floor with straight legs.
• Draw the weights up toward your shoulders, performing a biceps curl.
• Replace the weights by your side and place your feet back on the floor. Repeat the entire sequence.
• MOD: When performing the biceps curl, keep your feet on the floor with your knees bent. When in tabletop, leave out the triceps dip.

Move 2: Seal Jacks (0:30)

• Start standing with your feet together and arms extended straight out at chest level. Brace your core.
• Jump your feet out wide (regular jumping jack) as you open your arms out wide.
• Jump your feet back in as you draw your arms together in front of your chest. Repeat.
• MOD: Take out the jump and simply step your feet out one at a time while bringing your arms out to your sides and together.

Superset 4

Move 1: Prisoner Squat to Knee Drive Press (8-12)

• Begin in a kneeling position on your mat with your core braced and chest open. Hold your weighted objects at your side, making sure your shoulders are back and down, and not rotated forward.
• Draw your right knee forward, stepping onto your right foot. As you bring your left knee forward preparing to stand on it, rather than placing the left foot down on the mat draw your left knee up to your chest. Then place it all the way down on the mat again, coming back into a kneeling position on both knees.
• Step forward in your next rep with the left leg, using it to balance on. As you draw the right knee forward, draw it up to your chest for a knee crunch. Bring the knee back down to the mat, and continue forward, alternating legs.
• OPTION: As you draw each knee up to your chest, press the opposite hand up overhead.
• MOD: Perform this without weighted objects so you can use the side of a chair or the wall to hold onto for balance. 

Move 2: Plank Jack to Pike Jump (0:30)

• Begin in a tall plank position with your shoulders stacked over your hands, core engaged, and back flat.
• Keeping your hips in line with your head, jump jack your feet out to the sides and back in.
• Using your core, pop your hips up. Your body will bend slightly at the hips.
• Return to your tall plank and repeat the jack and then the jump.
• MOD: Perform this move with your hands on an elevated surface. You can step-touch your feet out to remove the jack and make it more low impact. You can bend your knees and simply jump or step your knees in rather than jumping up with your hips lifting. 

Equipment: None (optional elevated surface).
Format: Perform each move for the prescribed time and repeat for 3 rounds.

Circuit:

Move 1: Standing Alternating Side Knee Crunches (0:30)

• Begin standing with your arms in a goal post position and your core engaged.
• Drive your right knee up toward your right elbow as you crunch your core.
• Slowly bring your foot back down with control and repeat on the other side.
• Try to keep the knees driving up high and alternate back and forth.

Move 2: Down Dog to Toe Touch (0:45)

• Begin in a tall plank position with your core engaged and your shoulders stacked over your hands.
• Come into a down dog position by pressing away from your hands and shifting your hips back and up toward the ceiling to end with your head in line with your arms. (Your weight should be evenly distributed between your palms, and your heels should reach toward the floor.)
• From this down dog position, support yourself on your right hand as you reach your left arm to touch your right foot.
• Return your arms and switch sides to touch your right hand to left foot.
• MOD: Place hands on an elevated surface (chair, couch) and reach for your knees or shins if your range of motion does not allow for a toe reach.

Move 3: Bicycle Crunches (0:45)

• Begin lying on your back with your legs bent, feet on the ground pressed firmly against the floor and your core engaged.
• Bring your hands behind your head without pulling your head forward.
• Contract your abdominals by bringing your chest forward and rotating at the torso to bring your right elbow to your left knee.
• Slowly and gently lower yourself back toward the ground and repeat with your left elbow to right knee.
• Be sure your lower back stays in contact with the mat throughout this movement.
• MOD: Keep your knees bent and feet on the floor and just crunch your upper body.

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Move 4: Side Plank Knee Crunch (0:30 each side)

• Begin in a side plank position with your right hand on the ground and stacked right over top of your shoulder and your right leg bent with your left leg extended straight out in line with your body.
• Lift up into a side plank, keeping your hips square in front of you and not dropping your chest forward.
• With your top leg and arm extended out, bring them toward each other for a side crunch while keeping your hips lifted off the ground.
• Extend your arm and leg back out and repeat all reps on one side and then switch.
• Optional: Extend both legs out with your hips lifted.

Move 5: Flutter Kick Variations (0:30)

• Begin lying on your back with your arms by your sides and legs straight up in the air with your core engaged.
• Activate blueberry spine by gently pressing your lower back into the mat.
• Keeping a neutral spine, lift your upper back off the ground slightly to feel your abs contract.
• Slowly lower your legs down towards the ground as far as you can while maintaining blueberry spine and hold this position.
• Lower one leg slightly as you raise the other leg for a flutter kick and then switch legs. Focus on keeping your core engaged.
• MOD: Keep your knees bent throughout this movement.

Equipment: Weighted Objects (water bottles, dumbbells, household objects), Elevated Surface
Format: Perform each movement for the prescribed time and repetitions and repeat each superset for 3 rounds.

Superset 1

Move 1: Upright Row (8-12)

• Begin standing with your core engaged, chest up, shoulders rolled back, and weights in hand.
• Keeping your weights close to your body, drive your elbows up and back evenly for an upright row. Notice the muscles working between your shoulder blades.
• Return to center with control and repeat.

Move 2: Mountain Climber to Pike (0:30)

• Begin in a tall plank position with your shoulders stacked over your hands, core engaged, and back flat.
• Keeping your hips down, run your knees into your chest and back out by pulling each knee in as far as you can and then back out, one at a time.
• Return to your tall plank and then using your core muscles, power through the balls of your feet to jump your hips toward the sky.
• Return to your tall plank and repeat.
• MOD: Do this move on an elevated surface by placing your hands on the edge of a couch or table.

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Superset 2

Move 1: Sit Up Chest Press Combo (8-12)

• Start lying on the ground with legs bent and heels planted firmly, with your lower back making contact with the mat.
• Hold your weights straight over your chest with the weights pressed together and with your arms extended, brace your core and engage your glutes.
• Bend your elbows and lower the weights until your arms reach 90 degrees and close to your chest.
• From this position, use your abdominals to sit yourself up.
• Once upright, press your arms straight out in front of you, keeping the weights pressed together and your back muscles engaged.
• Bring the weights back in toward your chest and lower yourself back down with control until you are back in your starting position and repeat.

Move 2: Jump Squats (0:30)

• Begin in a squat position with your feet hip distance apart, core engaged, chest up, and keeping your weight in your heels.
• Shoot your hips back behind you for a squat, keeping your chest up tall, weight back in your heels, and knees tracking your toes.
• Powerfully drive through your heels and posterior chain to explosively jump up and land softly on the balls of your feet to return to standing and repeat.
• MOD: Make this a low impact move by removing the jump or squatting down to a chair.

Superset 3

Move 1: Curl to Press (8-12)

• Begin standing with your core engaged, chest up, shoulders rolled back, and weights in hand (palms facing each other).
• Holding your weighted objects with your palms facing you, pull your shoulder blades back and down with your core engaged.
• Keep your upper arms stationary and perform a bicep curl with both arms by curling the weights up to your shoulder while contracting your biceps and then press straight up over head to end with your palms facing each other.
• Slowly lower the weights back down to your chest, reverse the curl with control and repeat.

Move 2: Bicycle Crunches (0:30)

• Begin lying on your back with your legs bent, feet on the ground pressed firmly against the floor and your core engaged.
• Bring your hands behind your head without pulling your head forward.
• Contract your abdominals by bringing your chest forward and rotating at the torso to bring your right elbow to your left knee.
• Slowly and gently lower yourself back toward the ground and repeat with your left elbow to right knee.
• Be sure your lower back stays in contact with the mat throughout this movement.
• MOD: Keep your knees bent and feet on the floor and just crunch your upper body.

  

Superset 4

Move 1: Triceps Dips (8-12)

• Begin sitting on the edge of an elevated surface (box, chair or step) with your hands right next to your sides and facing forward.
• Keeping your hands on the box, shift yourself forward so you’re not sitting on the elevated surface but rather hovering right in front.
• Bend your knees and pull your shoulder blades down and back to engage between your shoulders. This will help keep your chest open and keep pressure off of your shoulders. The more you bend your knees, the easier this will be.
• Keeping your body close to the elevated surface, bend your elbows and slowly lower yourself down until your arms are close to 90 degrees, and then press back up to your starting position.
• MOD: Perform overhead triceps extensions by holding one weight overhead with both hands so your arms are straight overhead and slowly lower the weight behind your head by bending your elbows, being careful not to flare your elbows out too much.

Move 2: Fast Knee Drivers (0:30)

• Start with your left foot behind you and your arms overhead.
• Pretend you are crushing a watermelon between your knee and your hands by powerfully driving your knee up toward your chest as you drive your arms down to meet your knee.
• Return to your starting position and repeat on the other side.
• Alternate back and forth for the allotted time.

Move 3: Row to Fly (8-12)

• Begin standing with your core engaged, chest up, shoulders rolled back, and weights in hand.
• Hinge forward at the waist to be at 45 degrees, and engage between your shoulders, so they’re not rounding forward, allowing your dumbbells to hang beneath your chest and keeping your gaze neutral.
• Perform a row by pulling the weights up to your sides while keeping your elbows close to the body and squeezing your back muscles. Slowly lower your weights to center.
• Lift both arms out to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together.
• Return to center and repeat your row to fly combo.

Equipment: Pillow or Swiss Ball
Format: Perform each move for the prescribed time and repetitions and repeat for 3 rounds

Circuit

Move 1: Cross Cross Squats (0:45)

• Stand with feet hip distance apart, engage your core and shoot your booty back behind you as though you were going to sit on a chair – keeping the weight in your heels and chest up.
• Power through your heels to a standing position.
• Drive your right knee up and across your midline, rotating your torso as you bring your left elbow to meet your knee; repeat on the other leg and then back to the squat and repeat.
• MOD: Squat down to a chair to help cue you with good form in your squat so you’re not loading all your weight forward or bending at the waist.

Move 2: Bird Dog Crunch (0:30 each side)

• Begin in a kneeling tabletop position with your shoulders stacked over your hands and your core engaged.
• Extend your right arm and left leg while squeezing the glute of the extended leg, keeping your core engaged and not allowing your hips to rotate.
• Bring your right elbow to meet your left knee below your body and you crunch your torso and contract your abs.
• Return to your tabletop position and repeat all reps on one side and then the other.
• MOD: Keep both hands on the mat and extend just your leg behind you and crunch it in below your body.

Move 3: Flutter Kicks (0:30)

• Begin lying on your back with your arms by your sides and legs straight up in the air with your core engaged.
• Activate blueberry spine by gently pressing your lower back into the mat.
• Keeping a neutral spine, lift your upper back off the ground slightly to feel your abs contract.
• Slowly lower your legs down towards the ground as far as you can while maintaining blueberry spine and hold this position.
• Lower one leg slightly as you raise the other leg for a flutter kick and then switch legs. Focus on keeping your core engaged.
• MOD: Keep your knees bent throughout this movement.

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Move 4: Swiss Ball or Pillow Pass Throughs (0:30)

• Lie on your back with your core engaged and your pillow or exercise ball between your feet.
• With your lower back pressed slightly into the mat and your legs bent or straight, bring your legs and arms together to transfer the pillow into your hands.
• Extend your body out by bringing your arms overhead and your legs straight out, all while keeping your lower back pressing into the mat.
• Reverse that movement by bringing your arms and legs back together to transfer the pillow back to your feet.
• Repeat this movement back and forth.
• MOD: Keep your knees bent throughout this movement.

Move 5: Superwoman Lifts (0:45)

• Begin lying on your stomach with your arms and legs extended.
• Lift your legs and arms off the mat together, using your lower back and glute strength.
• Hold this position for the allotted time focusing on keeping your shoulders down and your arms lifted.
• MOD: Begin by isolating your upper body only, leaving your legs on the mat for stability. Perform several upper body isolated lifts. Then perform several lower body isolated lifts. Work on isolated upper and lower body lifts until you feel comfortable putting them together.

Equipment: Weighted Objects (dumbbells, water bottles, household objects), Optional Elevated Surface

Format: Perform each move for the prescribed time and repetitions and repeat for 3 rounds.

Superset 1

Move 1: Jack Press Ups (BW) (0:45)

• Start standing with feet together and your arms upright at a 90 degree angle position, pulling your shoulders back and down.
• Jump your feet out wide as you press your arms straight up while maintaining an active back.
• Jump your feet back together as you bring your arms back down to your starting position and repeat. Really focus on keeping your shoulder blades pulling back through the whole movement.
• MOD: Take out the jump and simply step your feet out one at a time while pressing your arms overhead.

Move 2: Bent Row (10) to Triceps Kickback (10)

• Begin standing with your core engaged, chest up, shoulders rolled back, and weights in hand.
• Hinge forward at the waist to be at 45 degrees, and engage between your shoulders, so they’re not rounding forward, allowing your dumbbells to hang beneath your chest and keeping your gaze neutral.
• Pull the weights to your sides, keeping your elbows close to the body and squeezing your back muscles like you’re pinching the base of your shoulder blades together.
• Repeat this move for 10 reps and on the last row, perform tricep kickbacks by kicking your arms straight back and contracting your triceps for 10 reps.

Move 3: 2 Way Push Ups (8-12)

• Begin in a tall plank, with your hands stacked below your shoulders and your core engaged.
• Lower yourself toward the mat by bending your elbows, keeping your shoulders away from your ears and your elbows shooting back behind you. Keep your gaze about 6 inches in front of you rather than looking up or down, to maintain a neutral spine.
• Keeping your core engaged and your shoulders away from your ears, powerfully press back up and away from the floor or elevated surface to return to your starting position.
• Step one hand out so your arms are in a wide stance and repeat the push up.
• Repeat your regular to wide push up back to back for the allotted reps.
• MOD: Perform the push up with your hands on the side of your couch or other elevated surface.
• Alternatively, remain on the mat, but in a kneeling, or single knee down position.
• Check out my Push-up Progression Tutorial for tips on perfecting form and building strength!
  

Superset 2

Move 1: Renegade Row to Mountain Climbers (0:45)

• Begin in a tall plank position with your core engaged, back flat, and shoulders stacked over your hands holding weighted objects.
• Keeping your hips square to the ground and core engaged, perform a row with your right arm by pulling your elbow straight back along your body and squeezing the base of your shoulder blade.
• Slowly return your right arm back to the ground and repeat with your left arm.
• Return to center and run your knees into your chest and back out by pulling each knee in as far as you can and then back out, one at a time.
• Repeat the row and mountain climber for the allotted time.
• MOD: Do this move on an elevated surface by placing your hand on the edge of a couch or table, from a kneeling position, or remove the weights completely.

Move 2: Lateral Raise (10) to Push Press (10)

• Stand with your core engaged, chest up, shoulders rolled back, and weights in hand.
• Keeping your ribcage down and core engaged, lift both arms out to the side, maintaining a slight bend in the elbows and leading with your shoulders and elbows rather than your wrists.
• Slowly bring the weights back down to your sides with control and repeat for 10 reps.
• Next, bring the weight together in front of your shoulders with your shoulders pulled back and down and your core engaged.
• Slightly bend your knees and drive up with your legs as you powerfully press the weights straight up overhead.
• Slowly bring them back to your starting position and repeat for 10 reps.

Move 3: Biceps Curl Variation (5-5-2)

• Begin standing with your core engaged, chest up, shoulders rolled back, and weights in hand.
• Bring one arm to a 90 degree angle so your bicep is holding in a halfway bicep curl position.
• With the other arm, keep the upper arms stationary and perform a bicep curl with both arms by curling the weights up to your shoulders, ending palms facing you.
• Perform 5 curls and then switch arms.

Finisher

Move 1: Mountain Climbers (0:20)

• Begin in a tall plank position with your shoulders stacked over your hands, core engaged, and back flat.
• Keeping your hips down, run your knees into your chest and back out by pulling each knee in as far as you can and then back out, one at a time.
• MOD: Do this move on an elevated surface by placing your hand on the edge of a couch or table.

Move 2: Walking Plank (0:20)

• Begin in a low plank position with your core engaged and shoulders stacked over your elbows.
• Brace your core and raise yourself up to your hands, one arm at a time.
• One at a time, step down to your elbows and up to your hands and repeat.
• MOD: Perform this move from an elevated surface.

Move 3: Pushups (0:20)

• Begin in a tall plank, with your hands stacked below your shoulders and your core engaged.
• Lower yourself toward the mat by bending your elbows, keeping your shoulders away from your ears and your elbows shooting back behind you. Keep your gaze about 6 inches in front of you rather than looking up or down, to maintain a neutral spine.
• Keeping your core engaged and your shoulders away from your ears, powerfully press back up and away from the floor or elevated surface to return to your starting position.
• MOD: Perform the push up with your hands on the side of your couch or other elevated surface. Alternatively, remain on the mat, but in a kneeling, or single knee down position.
• Check out my Push-up Progression Tutorial for tips on perfecting form and building strength!

Equipment: None (optional elevated surface)
Format: Perform each move for the prescribed time and repetitions and repeat for 3 rounds

Superset 1 

Move 1: Plank Jacks (0:30–0:45)

• Begin in a tall plank position with your core engaged, shoulders stacked over your hands and your lower back pressed slightly toward the ceiling.
• Keeping your hips flat, jump both feet out laterally to land with your feet spread apart. 
• Brace your core to jump your feet back in and repeat for the allotted time. 
• MOD: Perform this from an elevated surface or step your feet out and in one at a time. 

Move 2: Superwoman Hold OR Superwoman Oblique Crunches (0:30–0:45)

• Begin lying on your stomach with your arms and legs extended.
• Lift your legs and arms off the mat together, using your lower back and glute strength.
• Hold this position for the allotted time focusing on keeping your shoulders down and your arms lifted. 
• MOD: Begin by isolating your upper body only, leaving your legs on the mat for stability. Perform several upper body isolated lifts. Then perform several lower body isolated lifts. Work on isolated upper and lower body lifts until you feel comfortable putting them together.

Move 3: Sit Up to Cross Punch (0:30–0:45)

• Lie on your back with your knees bent, feet on the ground and lower back pressed gently into the mat.
• Use your abdominals to sit yourself up and punch your arms one at a time across your body. 
• Lower yourself back down with control until you are back in your starting position and repeat.

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Superset 2 

Move 1: Ankle Taps (0:30–0:45)

• Lie on your back with your knees bent, feet on the ground, and gently pressing your low back into the ground to activate Blueberry Spine.
• Use your abdominals to slightly lift your chest up toward the ceiling and then laterally bend side to side, reaching toward your ankles.

Move 2: Sit Up Pulses (0:30–0:45)

• Lie on your back with your knees bent, feet on the ground and lower back pressed gently into the mat.
• Use your abdominals to lift your shoulders off the mat, hold for 1 second and then pulse up slightly further for one second and back down. Repeat this pulse for the allotted time. 

Move 3: Reverse Burpee to Reverse Crunch (8-12)

• Begin standing with your core engaged and chest up tall.
• From a standing position, shoot your hips back to squat down as you sit on the floor and roll back onto your back with your knees coming back towards your chest and lift your hips toward the ceiling for a reverse crunch.
• Using momentum, swing your body forward to rock to your feet and back up to a standing position to finish with a jump (watch that your knees don’t buckle in as you stand).
• MOD 1: When you’re learning this move, keep your hands down at your sides to support you on the jump to stand OR use a chair or elevated surface to help you stand up.
• MOD 2: If you start to get winded take the jump out and roll back to stand or just roll back and sit back up. Either way you are getting a great core workout! 

Cardio Core Finisher 

Move 1: Mountain Climbers

• Begin in a tall plank position with your shoulders stacked over your hands, core engaged, and back flat.
• Keeping your hips down, run your knees into your chest and back out by pulling each knee in as far as you can and then back out, one at a time.
• MOD: Do this move on an elevated surface by placing your hand on the edge of a couch or table.

Move 2: Squat Thrust Tuck Jump

• Begin standing with your core engaged and chest up tall.
• Bend your knees and place your hands on the floor in front of you.
• Step or jump your feet back to a tall plank, keeping your core tight and back flat, gaze about 6 inches in front of you for a neutral spine.
• Jump or step your feet back in toward your hands to land in a squat position, load your weight in your heels and using your momentum, powerfully jump up. 
• After landing, powerfully jump to drive your knees up toward your chest and land lightly on the balls of your feet. Repeat the squat thrust and tuck jump back and forth.
• MOD: Perform this movement with your hands on an inclined surface, like a chair, couch or ottoman. You can also take the impact out entirely by stepping back and forth rather than jumping, and coming up to a body squat rather than a jump.

Equipment: Elevated Surface
Format: In round 1, perform moves 1-9 for 0:30 each | round 2, perform moves for 1-7 for 0:40 | round 3, moves 1-5 for 0:50 each | round 4, moves 1-3 for 1:00. Rest 15 second between each movement. 

Move 1: Warrior Burpees

• Start in a standing position with your feet wider than hip distance apart.
• Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position, holding your belly button in to keep your core engaged.
• Bring your right knee toward your left shoulder, then your left knee to your right shoulder in a cross-body mountain climber motion.
• Jump or step your feet back in to meet your hands, loading the weight in your heels and stand.
• Bring each foot up and across your body and touch your toe with the opposite hand. 
• MOD: Perform this from an elevated surface or step your feet in rather than jumping.

Move 2: Lateral Lunge to Knee Drive R

• Begin standing with your core engaged and chest up tall.
• Step out to the right in a wide stance, bending the right knee as you shoot your hips back into a lateral lunge position. Keep your chest up tall and ensure your front knee is in line with your toe and keep your weight back in your heel and hips. 
• Power through your right heel to come back to standing and as you stand drive your right knee up toward your right elbow for a side crunch. 
• Land lightly as you come back down to a lateral lunge and repeat.

Move 3: Lateral Lunge to Knee Drive L

• Repeat the previous move on the left side

Move 4: Ankle Taps

• Lie on your back with your knees bent, feet on the ground, and gently pressing your low back into the ground to activate Blueberry Spine.
• Slightly lift your chest up toward the ceiling and then laterally bend side to side, reaching toward your ankles.

Move 5: Straight Leg Deadlifts

• Start standing with your feet hip width distance apart, core engaged and holding a weight in each hand.
• Keeping your shoulders engaged and weights close to your body, slowly hinge forward at the waist, pushing your hips back. Hinge forward as far as you can while maintaining a flat back and be sure you’re not rounding your shoulders or locking out your knees.
• When you reach the end of your range of motion, power through your heels to come back to standing.
• MOD: Perform this move with no weight and really focus on keeping your core engaged and driving through your posterior chain.

Move 6: Full Body Roll Up to Leg Lift

• Lie flat on your back with your legs straight out, arms up over your chest and your lower back pressed gently into the mat.
• Use your abdominals to sit yourself up all the way up to a seated position. 
• Slowly lower yourself back down with control until you are back in your starting position. 
• Lift your legs straight up toward your chest and then lift your hips slightly off the ground using your lower abs. 
• Slowly and gently lower yourself back toward the ground and repeat from the roll up.
• MOD: Lift your chest up as far up as you can for a crunch and keep your knees bent for the reverse crunch. 

Move 7: Elevated Glute Bridges

• Lie on your back with your knees bent, heels on an elevated surface and core engaged.
• Powering through your heels, drive your hips to the ceiling and squeeze your glutes at the top. Be sure to engage your core all the way to the top rather than arching your back.
• Slowly lower your hips back down, one vertebrae at a time, lightly tapping your booty to the floor and repeat. 
• MOD: Lie flat on the ground with your knees bent and perform a glute bridge.

Move 8: Sumo Criss Crunch to Jump

• Stand with feet slightly wider than hip distance apart, with your core engaged and hands behind your head.
• Perform a squat by shooting your hips back behind you as though you were going to sit on a chair – keeping the weight in your heels and chest up, engaging your core.
• Power through your heels to a jump and drive one knee up and across your midline to meet your elbow, squat back down and repeat on the other side. 
• Reminder: Only squat as deep as you can comfortably go without bending forward at the waist.
• MOD: Use a chair or box to help cue you with good form in your squat so you’re not loading all your weight forward, or bending at the waist. As you’re beginning, do body squats instead of jump squats for a lower impact version.

Move 9: Curtsy Skaters

• Begin standing with your core engaged and chest upright.
• Step your right foot back behind you and over to the left as your left knee bends. Your right knee will line up behind your left heel.
• In your lunge position, ensure that your chest remains upright and your left knee does not rotate or press out over your left foot to maintain stability.
• Power off your front heel to laterally jump to the other side and repeat the curtsy on the other leg. Alternate back and forth.
• MOD: Take the jump out of the move and do low impact alternating curtsy lunges or reverse lunges.

Mobility Circuit

• Box Breathing
• Shinbox Drills Progression
• Scapular Drills and Shoulder Openers
• Runners Lunge Openers
• Assisted Squat Drills

Core Circuit

Equipment: None
Format: Perform each movement for 0:30 – 0:45 and repeat for 3 rounds

Move 1: Chair Sit Extensions

• Come into a chair sit position with your hips back, weight in your heels and core engaged.
• Brace yourself and slowly extend your right arm and left leg out while keeping your core engaged and squeezing your glute.
• Come back to center and repeat with the other leg and arm. 

Move 2: Bridge Lift, Roll Up to Knee Lift Crunch

• Lie on your back with your knees bent, feet on the ground, and core engaged.
• Pressing into the ground with your heels, drive your hips to the ceiling and squeeze your glutes at the top.
• Slowly drop your hips back down, and with your knees bent, lift your chest and reach your hands to your knees.
• Slowly lower yourself back down and with an engaged core, bring your bent legs toward your chest and lift your hips slightly off the ground.
• Return to the ground and repeat this combination.

Move 3: Superwoman Lifts to  Side Plank Hip Drop

• Lie on your stomach with your arms and legs extended.
• Lift your legs and arms off the mat together, using your lower back and glute muscles.
• Hold at the top briefly and then slowly lower yourself back down and repeat 3 times.
• Come back down to the ground and roll yourself to the right side to position yourself on your elbow and knee.
• Lift up into a side plank, keeping the hips square in front of you reach your top arm up overhead.
• Return back to superwoman extensions for 3 repetitions, roll to the left side and repeat to hip lift.
• MOD: Begin by isolating your upper body only, leaving your legs on the mat for stability. Perform several upper body isolated lifts. Then perform several lower body isolated lifts. Work on isolated upper and lower body lifts until you feel comfortable putting them together.

Move 4: Floor Work Combo

Leg Raises

• Lie on your back with your legs straight out and blueberry spine engaged.
• Brace your core and lift your legs straight up until your body is at 90 degrees. 
• Keeping your lower back gently pressing into the mat, slowly lower yourself back down to the ground and repeat. 
• MOD: Keep your knees bent rather than straight.

Toe Touches

• Lift your legs straight up toward the ceiling, gently pressing your lower back into the ground with your arm straight over your chest.
• Lifting your chest, reach your hands toward your toes and slowly lower back down and repeat. 

Ankle Taps

• Lie on your back with your knees bent, feet on the ground, and core engaged.
• Lift your chest slightly, engage blueberry spine and laterally bend side to side, reaching toward your ankles.

Optional Equipment: Elevated surface, weighted objects and/or ankle weights

Format: Perform each movement for the prescribed time/repetitions and repeat for 3 rounds. 

Move 1: Bird Dog Crunch (0:30 each side)

• Begin in a kneeling tabletop position with your shoulders stacked over your hands and your core engaged. 
• Extend your right arm and left leg, keeping your core engaged and not allowing your hips to rotate.
• Bring your right elbow to meet your left knee below your body, coming into a crunch. 
• Do all reps on one side and then switch sides and repeat on the other side. 
• MOD: keeping both hands on the mat, extend just your leg behind you and crunch it in below your body.

Move 2: Mountain Climber Sumo Squat Thrust (1:00)

• Begin in a tall plank position with your shoulders stacked over your hands and core engaged. 
• Keeping your hips down, alternate running your knees to your chest and back out 4 times (mountain climbers), and then step or jump your feet towards your hands, load your weight in your heels and come back to standing either by body squatting up (low impact) or jump squatting up (high impact).
• MOD: Start this move with your hands on an elevated surface, and choose to either step in and out or jump, and to either body squat or jump squat.

Move 3: Single Leg Split Squats (0:45 each side)

• Begin with your left foot elevated behind you, torso upright and core engaged. Your right foot should be positioned at a distance away from your left foot so that as you lower into a squat, your knee bends to 90 degrees.
• Squatting on your right side to a 90 degree bend, keep your head and chest upright, core engaged. You may hold weighted objects – either on your shoulders or at your sides, just keep your shoulders engaged so the weighted objects do not pull you forward.
• Press through your right heel as you come back to standing. Repeat, then move on to the other side.
• MOD: In the absence of an elevated surface, you can do this in a forward lunge position with your back foot on the floor. 

Move 4: Superwoman Lifts to Trap Activators (0:45)

• Lie on your stomach with your arms and legs extended.
• Lift your legs and arms off the mat together, using your lower back and glute strength.
• As you lift your body off the mat, draw your elbows back towards your ribcage, focusing on the squeeze between your shoulder blades.
• Re-extend your arms, and lower both arms and legs back to the starting position.
• MOD: Begin by isolating your upper body only, leaving your legs on the mat for stability. Perform several upper body isolated lifts. Then perform several lower body isolated lifts. Work on isolated upper and lower body lifts until you feel comfortable putting them together.

Move 5: Alternating Reverse Curtsy Lunges (1:15)

• Begin in a standing position with your core engaged and chest upright.
• Step your right foot back behind you and over to the left as your left knee bends. Your right knee will line up behind your left heel.
• In your squat position, ensure that your chest remains upright, and your left knee does not rotate or press out over your left foot to maintain stability.
• Return to start and repeat on the opposite side.
• In this workout, I’ll build on this move, adding in squats, as well as optional side knee raises. In your squats, keep your knees tracking in line with your toes, send your hips straight back while maintaining an upright chest, and engage your core as you squat down.
• MOD: Hold on to a chair or wall to help stabilize yourself or perform reverse lunges, where rather than your knee coming behind your front heel at an angle, you step straight back.

Format: Perform 3 rounds for 0:30-1:00 each move. Rest as needed.

Move 1: Full Body Extension to Alternating Knee Cross

• Stand with feet slightly wider than hip distance apart.
• Engage your core and shoot your booty back behind you and squat down, bringing your hands down near your feet.
• Pop up to standing, extending your hands up over your head.
• Make sure to keep your core tight, and engage your booty at the top as you extend your arms overhead.
• Then drive your right knee up and across your midline, rotating your torso as you bring your left elbow to meet your knee. Repeat on the other leg, then back to the squat.

Move 2: Squat Thrust Twist Punch

• Stand tall with your feet slightly wider than hip distance apart, core engaged.
• Bend your knees and plant your hands just below shoulders. Step or jump back to a tall plank, keeping your core tight and back flat, gaze about 6 inches in front of you for a neutral spine.
• Jump or step your feet back to your hands.  Load your weight in your heels and use your momentum to power up to standing.
• At the top of the movement, engage your core and twist to the left and punch with your right arm, then twist to the right and punch with your left arm.
• MOD: Perform this movement with your hands on an inclined surface, like a chair, couch or ottoman. You can also take the impact out entirely by stepping back and forth rather than jumping, and coming up to a body squat rather than a jump.

Move 3: Superwoman Hold with Arm Circles

• Position yourself on the mat on your stomach. Extend your arms and legs.
• Lift up smoothly, bringing your arms and legs off the floor and lower down with control. Bringing the feet out wide will make it easier to lift as you build strength, and feet in close together adds additional challenge.
• Keeping the arms extended, perform circles clockwise, then counterclockwise.
• MOD: Take out the circles. You can also break the move up into two parts. Practice lifting your upper body by itself, then lifting your legs while keeping your upper body isolated. Work on these individually before putting them together.

Move 4: Prisoner Squat with Knee Outs

• Begin in a kneeling position on your mat with your hands behind your head and chest up tall.
• One at a time step each foot up and as you come to standing, bring your right knee up to your right elbow.
• Come back down to a kneeling position and repeat on your left side.
• MOD: Hold on to an object to assist you in getting up and down. 

Move 5: Push Up to Cross Under Crunch

• Begin in a tall plank position with your hands and toes on the floor or mat, hands stacked directly below shoulders.
• Holding your belly button in and up to keep your core engaged, slowly let yourself come down to the ground for a pushup (elbows shooting backward at a 45 degree angle and shoulders away from your ears).
• Engage your core and press into the ground to come back up to a tall plank position.
• Keeping your core engaged, extend your right arm. Bring your left knee across to your right elbow, crunching your abs and return your left foot back to starting position. Repeat on the other side.
• MOD: Come down to your knees into a plank or put one knee down or do this on an elevated surface by placing your hands on the edge of a couch or table.

Move 6: Reverse Burpees

• Sit down and roll back and use your momentum to come forward, bring your feet in close to your glutes creating a strong base to support you as you stand and jump.
• MOD 1: When you’re learning this move, keep your hands down at your sides to support you on the jump to stand.
• MOD 2: If you start to get winded but want to finish that set, take the jump out and roll back to stand or just roll back and sit back up. Either way you are getting a great core workout! 

Format: Perform 3 rounds for the prescribed amount of time and reps. Rest as needed. 

Move 1: Cactus Arms (bridge hold) (0:45-1:00)

• Come down to your mat, back is flat to the ground pressing your low back into the floor, core engaged with your knees bent.
• Bring your arms to an upright 90 degree angle position, pressing your shoulders and elbows into the floor.
• Slide your arms as far upward as you can while maintaining elbow and shoulder contact with the ground.
• Slowly slide back down to 90 degrees and repeat.
• Pro Tip: Add a bridge hold by pressing your heels into the floor, squeeze your glutes, keep your core tight and lift your hips up into the air and hold. 

Move 2: Plank Walk Out to Knee ins/side knees (5-7)

• Begin in a tall plank position with your core engaged and shoulders stacked over your hands
• Brace your core and bend your left leg, bringing your knee into your chest and back out. Repeat on the right side.
• Then bring your left knee to the outside of your left arm and back. Repeat on the right side.
• Begin to run your legs and go a little bit faster while keeping your core engaged.
• MOD: Do this on an inclined surface.

Move 3: Cross Cross Squat Press (0:45-1:00)

• With your weighted objects in hand, bring them up to a 90 degree angle at your shoulders with your palms facing out.
• Engage between the shoulders slightly to hold them in the correct neutral position (so they’re not rounded forward).
• Stand with feet slightly wider than hip distance apart, engage your core and shoot your booty back behind you as though you were going to sit on a chair – keeping the weight in your heels and chest up.
• Power through your heels to a standing position.
• Drive your right knee up and across your midline, rotating your torso as you bring your left elbow to meet your knee; repeat on the other leg.
• Then add a overhead press by pressing the weight up and over head with your palms facing out.
• Repeat the squat to cross- cross and press. Only squat as deeply as you can comfortably go without bending forward at the waist.
• MOD: Squat down to a chair and do this bodyweight only.

Move 4: Chair Sit Row to Biceps Curl to Kickback (8-12)

• Stand tall, feet hip distance apart and weighted objects at your side.
• From here, engage your core and gently bring your shoulders slightly back and down to counterbalance any pulling forward on your shoulders the extra weight may instigate. Hinge forward to 45 degrees, sending your hips back slightly.
• Keeping your elbows close to your ribcage, engage between your shoulder blades to pull your elbows up to your side into a row.
• Once you’re in your row position, extend the weights out behind you allowing your palms to rotate up toward the ceiling. With control, lower the weight down again to the starting position and come back to standing.
• From here, keeping your arms close to your body, do a biceps curl. Bring your arms back down and repeat.
• MOD: Do this with no weight at all.

Move 5: Slow Wide Step burpees

• Stand tall with your feet slightly wider than hip distance apart, core engaged.
• Bend your knees into a squat, plant your hands on the floor inside your feet and step your feet back into a tall plank position (hands stacked directly below shoulders).
• Perform a pushup and return to a tall plank position.
• Step your feet back up, as you come back to standing, power up to a squat.
• MOD: Drop to your knees in the pushup or do on an incline surface like a bed or chair.

Format: Perform each movement for the recommended reps/time and repeat entire circuit for 3 rounds

1. Lateral Skipping Sumo Squats (0:45-1:00)

• Begin standing with your feet slightly wider than hip distance in a sumo squat, with your right foot elevated on a bosu ball or rolled up towel.
• With your core engaged, squat down by shooting your booty back behind you, keeping your chest up (don’t bend forward) and weight back in your heels.
• As you drive through your heels and power through your posterior chain to come back to a standing position, hop laterally to your right, switching the foot that is on the object to land in a sumo squat on the other side. 
• Perform this movement back and forth hopping from right to left out of your squat.
• MOD: Take the low impact variation by removing the jump and simply stepping from side to side.

2. Inchworm to Side Plank (3-5 each side)

• Begin standing at the end of your mat, bend your knees to squat down and place your hands on the ground below your shoulders. 
• Walk your hands out into a tall plank keeping your core tight and back flat (not arched) and pivot your body to one side,  reaching your arm up to the side.
• Your hand that’s making contact with the floor should be stacked below your shoulder, and you can stack or scissor your feet (one foot behind the other). Option to also lift the top leg for a more challenging star plank variation.
• Rotate back down to your tall plank position and walk yourself back up to standing, and repeat on the other side. 
• MOD: Perform the side plank rotation from a kneeling plank position.

3. Thrusters (8-12)

• Position your back on an elevated surface (couch or chair). Get the edge of the surface at the base of your shoulder blades. Bend your knees and have them at 90 degrees.
• Optionally, add one to two weighted objects to your hip creases.
• Drop your hips down toward the floor and then press up, driving your heels down and squeezing your glutes at the top.
• Drop your hips back down toward the floor with control and repeat. 
• MOD: Perform a bridge lift which will target these muscles in a similar fashion. Lie on the mat with your lower back pressed down and knees bent. Press your hips up and squeeze your glutes. Repeat.

4. Ball Pass Through (8-10)

• Lie on your back with your core engaged and your exercise ball or towel/pillow between your feet. 
• With your lower back pressed slightly into the mat and your legs bent or straight, bring your legs and arms together to transfer the ball into your hands.
• Extend your body out by bringing your arms overhead and your legs straight out, all while keeping your lower back pressing into the mat. 
• Reverse that movement by bringing your arms and legs back together to transfer the ball back to your feet. Repeat this movement back and forth. 
• MOD: Keep your knees bent throughout this. You may also keep your head down on the mat.

5. Single Leg Deadlift (8-10 each side)

• Begin standing with your weighted objects in each hand with shoulder blades pulled back and down and core engaged.
• Keeping both feet on the ground, perform 2-5 deadlifts to set your form. Hinge forward keeping your weighted objects close to your body (they will kiss your shins as you get to that point in your bend) while pressing your hips back. Your core should remain engaged and you will only bend forward to 90 degrees – with a flat back. Your knees may remain soft (not hyperextended). 
• Using the strength in your glutes,  return to your start position the same way you came down.
• Once you feel stable and satisfied with your form, transition to one leg. Perform the same movement on one leg. Tap your other foot down anytime for stability. Use lighter or no weight at all if you are new to this, as the form is tricky on one leg.
• MOD: Perform deadlifts on both feet to continue to master your form. Once you can do regular deadlifts with some weight, build up to the single leg deadlift with no weight at all. Add it in once you can perform 8-12 single leg deadlifts on both legs with no weight without stopping.

6. Back Extensions (8-12)

• Position yourself over your exercise ball so the ball is at the base of your stomach. Put your feet against the wall and begin bent over the ball.
• Position your hands below your chin and lift your torso upward using your lower back and upper glutes to reach full extension.
• Pause briefly, then return to the starting position.
• MOD: Do this on the ground with a rolled up towel under your hips instead of an exercise ball, or simply fully extended on the mat with no towel as the top half of a superwoman lift..

Format: Perform each move 0:20 seconds of maximum effort with 0:10 rest periods, alternating move 1 and move 2.

Tabata One

Move 1: Chest Press

• Start lying with your upper back on the ball, legs bent and heels planted firmly. 
• Hold your weights straight over your chest with your arms extended while bracing your core, and engaging your glutes.
• Bend your elbows and lower the weights until they are just above your chest and your elbows out wide. 
• Pause, and then press the weights back to the starting position and repeat. 
• MOD: Lie on the floor instead of the Swiss Ball.

Move 2: Chest Fly

• Start lying with your upper back on the ball, legs bent and heels planted firmly. 
• Hold your weights straight over your chest with your arms extended and palms facing each other while bracing your core, and engaging your glutes.
• With a slight bend in your elbows, open your arms out wide, stopping when your elbows are in line with your chest. 
• Brace your core and bring your arms back together over your chest and repeat. 
• MOD: Lie on the floor instead of the Swiss Ball.

Optional Rest Move: Hip Thruster 

• Begin with your back positioned on your ball with legs bent and heels planted firmly. 
• Slowly bring your booty down gently toward the floor for a quick touch and then bridge yourself back up by pressing your heels into the floor, squeezing your glutes and keeping a tight core.
• Drop your booty back down and repeat.
• MOD: Lie on the floor instead of the Swiss Ball.
• Pro Tip: Add weight to your hip crease to add resistance.

Tabata Two

Move 1: Skull Crusher

• Start lying with your upper back on the ball, legs bent and heels planted firmly. 
• Hold your weight straight over your chest with your arms extended while bracing your core, and engaging your glutes.
• Bend your elbows, lowering the weight toward the top of your head while the upper arm remains perpendicular to the body.
• Reverse the movement until the weight is held above the chest in the starting position again and repeat. (Try not to lock out your elbows at the starting position; instead, stop just shy of locked position to maintain tension in your muscle.)
• MOD: Lie on the floor instead of the Swiss Ball.

Move 2: Lat Pullover 

• Start lying with your upper back on the ball, legs bent and heels planted firmly. 
• Hold your weight straight over your chest with your arms extended while bracing your core, and engaging your glutes.
• With a slight bend in your elbows, slowly extend your arms and the weight behind your head until your arms are by your ears.
• Pause and return to the starting position and repeat. 
• MOD: Lie on the floor instead of the Swiss Ball.

Optional Rest Move: Core Crunch

• Lie on a Swiss Ball with your lower back curvature pressed against the spherical surface of the ball in full extension. Your legs should be bent at the knee with your feet pressed firmly against the floor. Arm resting on the back of your head.
• Flex the waist by contracting the abdominals bringing your chest forward into a crunch to feel the contraction on your abdominals.
• Let your body roll back out into full extension to be back into the starting position.
• MOD: Lie on the floor instead of the Swiss Ball.

Tabata Three

Move 1: Single Arm Biceps Curl to Overhead Press

• Seated on your ball, begin holding your weighted objects at your sides. Engage between the shoulders slightly to hold the shoulders in the correct neutral position (so they’re not rounded forward).
• Perform a bicep curl by curling your weight up toward your shoulder, palms facing up. 
• Perform an overhead press by pressing the weight up and over head with your palm facing out.
• Bring the weight back down and repeat. 
• MOD: Perform this move standing instead of the Swiss Ball.
• Pro Tip: Lift the opposite leg slightly off the ground to challenge your balance and core strength.

Move 2: Seated Hinged Wide Row

• Seated on your ball or a chair, hinge forward at the waist to be at a 45 degree angle. Engage your core, roll your shoulders back and chest up, with weights in each hand allowing them to hang and keeping your gaze neutral.
• Row the weight back by pulling your elbows out wide and squeezing your back muscles like you’re pinching your shoulder blades together. 
• Slowly lower the weight down again to the starting position and repeat.
• MOD: Perform this move standing instead of the Swiss Ball.

Optional Rest Move: Squat Pulse

• In a seated position on the ball, power through your heels to lift yourself slightly off the ball but not so much that you are standing, and sit back down gently. 
• This should be more of a squat pulse than a full squat.
• MOD: Perform this move standing instead of the Swiss Ball.

Tabata Four

Move 1: Lat Pull-ins

• Position yourself in a kneeling position with your arms extended and forearms on the Swiss Ball.
• With your core engaged, press your forearms into the ball firmly and pull your elbows in close to your sides while squeezing through the base of your shoulder blades. 
• Keeping an engaged back the whole time, pull the ball all the way into your body, pause and press the ball back out and repeat. 
• MOD: Lie on your stomach on the floor and do the same movement but without the ball. 

Move 2: Push Up to Jackknife

• Place your hands flat against the ground directly under your shoulders and extend your legs out behind you so you’re on your toes (or knees for modification) – see my push up progression tutorial here.
• Perform a push-up by lowering yourself to meet the ground, back flat, core engaged, and spine neutral.
• Push back up to your tall plank position and then perform a knee tuck by jumping your knees into your chest and then back out. Perform a push up and repeat.
• MOD: Place hands on an elevated surface (chair, couch) and perform an incline pushup and then add in a mountain climber. Keeping your hips down, run your knees into your chest and back out by pulling each knee in as far as you can and then back out, one at a time.
• Pro Tip: Position yourself in a push up position with your legs elevated on a Swiss Ball for the push up and knee tuck.

Optional Rest Move: Sumo Jack 

• Perform a jumping jack while holding a Swiss Ball in your hands and squatting down slightly when bringing the ball down. (Legs should be in sumo stance when you are touching the ball to the ground.)

Moves in this sequence:

• Body and breath awareness
• Single leg to double leg drop: Engage your pelvic floor and belly to spine. Keep your hips steady, low back anchored towards the mat.
• The Hundreds: Core is engaged, low back anchored to the mat. Keep your neck in neutral position, it can be lifted or down on the mat.
• The Roll Up: Slow and controlled movement, try not to use momentum to lift yourself off the mat.
• Single bent knee stretch
• Double bent knee stretch
• Bridging: Feet hip width distance apart. Core and glutes engaged. Tuck your tailbone and lift slowly off the mat and lower back down.
• Rolling like a ball: This move is about controlling the momentum and movement. Keep your knees tucked in and heels close to your bottom and try not to let your legs swing over your head.
• The crisscross
• Pilates push-up: Core engaged, walk out to plank and then do a push-up on your knees or toes with elbows close to your body.
• Opposite arm and leg lift to swimmers: Push your pubic bone to the mat to anchor yourself to the ground and then lift your opposite arm and leg.
• Front leg kick
• Side leg lift
• Modified side plank lift to side plank with twist
  *** repeat 12-14 on other side
• Mermaid stretch

Perform 3 rounds of each set for the prescribed amount of time. Rest as needed.

Set 1: 

• Sumo Jump Squat (0:30) (0:45) (0:30)
• Plank | walking planks | rotating planks (0:30) (0:45) (0:30)
  

Sumo Jump Squat 

• Stand with your feet slightly wider than hip distance apart, core engaged.
• Shoot your booty back behind you, keeping your chest up (not bending forward), knees tracking your toes and weight back in your heels.
• Drive through your heels and power through your posterior chain to come back to a standing position.
• MOD: Remove the jump and do Sumo squats, or squat to an object (chair, ottoman, bench, etc).

Plank Hold 

• Begin in a tall plank position with your core engaged and shoulders stacked over your hands.
• Press your lower back slightly up toward the ceiling and hold for the allotted time. 
• MOD: On hands and knees or on an inclined surface.

Walking Planks 

• Begin in a tall plank position with your core engaged and shoulders stacked over your hands.
• Brace your core and lower yourself down to your forearms, one at a time. 
• One at a time step back up to your hands and repeat.
• MOD: On hands and knees or hands on an inclined surface.

Rotating planks

• Begin in a tall plank position with your core engaged and shoulders stacked over your hands.
• Rotate to the right side, balancing on your right hand and the side of your right foot, bringing your left arm up to the sky and the left foot behind the right foot for balance. 
• Come back to a tall plank and repeat on the other side.
• MOD: On hands and knees or hands on an inclined surface.

Set 2:

• Prisoner squat to high knees | Prisoner squat to tuck jump (0:30) (0:45) (0:30)
• Russian twists | In and Outs | Russian Twists (0:30) (0:45) (0:30)

Prisoner squat to high knees or Tuck Jumps

• Begin in a kneeling position on your mat with your hands behind your head and chest up tall.
• One at a time step each foot up and as you come to standing, bring each knee up to your chest, one at a time. To make it explosive add a tuck jump by driving your knees up to your chest in a jump!
• Come back down to a kneeling position and repeat.
• MOD: Hold on to an object to assist you in getting up and down. 

Russian Twists 

• Start in a seated position with your knees bent, feet on the ground, chest up tall and core engaged.
• Slowly rotate your upper body and reach from side to side.
• Pro Tip: Lift heels off the ground and/or hold a weight or water bottle in your hands as you reach. 

In and Outs 

• Start in a seated position with your knees bent, hands placed behind you, chest up tall, core engaged.
• While leaning back, fully extend your legs out in front of you until you reach a complete hollow body hold. 
• Crunch your knees and chest together to come back to your starting position and repeat. 

Set 3: 

• Super Marios (touch down) (0:30 each side all 3 sets)
• Ceiling stomps | Side crunches | 3 way core (0:30) (0:45 – split half to right half to left) (0:30)

Super Marios with Touch Down 

• Start with your feet hip-width apart, core engaged
• Step your right foot back behind you, begin bending your back knee until your back knee nearly touches the ground in a 90 degree angle. 
• Touch the ground with your right arm as you come down.
• As you come to standing, power through your front heel and drive the back knee up to your chest while reaching your left arm up to the sky.
• Repeat on the other side
• MOD: leave out the jumps, and use the wall or a chair to assist with balancing. 

Ceiling Stomps  

• Lie on back and bring your legs up in the air so your heels and feet face the ceiling. 
• With your lower back pressed into the mat, press your feet up toward the ceiling to crunch your lower abs and gently come back down to the mat. 
• MOD: Keep your knees bent and repeat the same movement. 

Side Crunches 

• Lie on your right side with your feet together.
• Lift your legs to the ceiling while bringing your arm down to crunch your obliques. 
• With control, lower your legs back down and repeat. 
• Repeat on the left.
• MOD: Perform with knees bent.

3 Way Core 

• Lie on back and bring your legs up in the air so your feet point towards the ceilings. 
• With your lower back pressed into the mat, press your feet up toward the ceiling to crunch your lower abs and gently come back down to the mat. 
• Roll to one side and perform a side crunch by lifting the legs and roll back to your mat on your back. 
• Repeat on the other side.
• MOD: Perform with knees bent.

Equipment: Weighted objects (water bottles, dumbbells, household objects)

Format: Perform each move for 0:30 and repeat for 3 rounds.

A1. Two Way Hammer Curls

• Holding your weighted objects with your palms facing you, pull your shoulder blades back and down with your core engaged. 
• Keeping the upper arms stationary, perform a hammer curl by curling the weight up to your shoulders and contracting your biceps. 
• Reverse the movement to return your arms down by your sides.
• Externally rotate your arms, keeping your elbows by your sides and perform a wide bicep curl and return to your sides. 
• Repeat those two curls back to back.

A2. Bent Over Row 

• Hinge forward at the waist to be at a 45 degree angle.  Engage your core, roll your shoulders back and chest up, with weights in each hand allow them to come down to your sides, keeping your gaze neutral.
• Lift the weights to your side, keeping your elbows close to the body, and squeezing your back muscles like you’re pinching the base of your shoulder blades together. 
• Slowly lower the weight down again to the starting position and repeat.

A3. Kneeling Overhead Tricep Extension

• Position yourself on your knees, holding one weight overhead with both hands so your arms are stretched out straight.
• Slowly lower the weights back behind your head, being careful not to flare your elbows out too much.
• Once your forearms move beyond parallel to the floor bring the weight back up to the starting position. 
• Your upper arms should remain in place throughout the movement so that your elbows aren’t moving too far forward and backward.   

B1. Bent Over Fly

• Hinge forward at the waist to be at a 45 degree angle.  Engage your core, roll your shoulders back and chest up, with weights in each hand allow them to come down to your sides, keeping your gaze neutral.
• With straight arms, lift the weights out to a T position, leading with your elbows and pulling from the base of your shoulder blades. 
• Come back to center and repeat. 

B2. Arnold Press

• Begin in a standing position with weights in each hand. 
• Engage your core and bring your arms to a 90 degree position in front of you with your palms facing you. 
• While pressing up, externally rotate your arms out and up, drawing a large circle with the dumbbells and finishing with the weights straight over your head (palms will face outward at this point.
• Reverse the movement by drawing the circle backward and ending in the position you started in. 

B3. Hammer Curl to Lateral Raise

• Holding your weighted objects with your palms facing you, pull your shoulder blades back and down with your core engaged. 
• Keeping the upper arms stationary, perform a bicep curl by curling the weight up to your shoulders while contracting your biceps. 
• Reverse the movement so your arms are at 90 degrees, pause and laterally raise your arms, leading with your elbows, until your elbows are at the same height as your shoulders.
• Reverse the movement and repeat both movements. 

C1. V Sit Single Arm Overhead Press

• Sit on the ground holding a weight in one hand with your legs out in front of you and your knees bent.
• Lean back with your chest up tall and core engaged while you lift your heels 6 inches off the ground.
• Slowly perform an overhead press by pressing the weight from your shoulder to an overhead position and back down. Switch sides halfway through.
• MOD: Keep your heels on the ground and lean back slightly.
• Pro Tip: Straighten your legs so you are in a full V sit position.

C2. Plank Dumbbell Pull

• Position yourself on your hands and toes in a tall plank position with a dumbbell placed between your knee and hand. 
• Lift your left hand and pull the dumbbell over to your left side and place on the ground. 
• Repeat on the right side pulling to the right. Repeat back and forth.
• MOD: Position yourself on your knees and hands or on one knee while the other leg extends straight out behind you.

1st Sequence

• Cat/Cow from all fours (on your hands and knees)
• Knee to Nose from all fours- 5 on each side
• Alternating Child’s pose to Down Dog flow – 5 rounds
• Down Dog walk back to Chair Pose
• Moving Chair Pose (up/down) -5 rounds
• Chair walkout to Plank -5 rounds
• Modified Side Plank on knee with lateral leg lift – 5 on each side
• Resting Child’s Pose
• Back to Downward Dog

2nd Sequence

• Three leg down dog with knee to nose- 5 reps
• High crescent lunge slow pulse w/ arm sweep (up/down) – 5 reps
• Revolving Warrior II twist variation with Goal Post arms- 5 reps
  *Repeat other side
• Resting Child’s Pose

3rd Sequence

• Three leg down dog (right side) knee to nose step through to Warrior II with Oblique Tick Tock Side Crunch- 5 reps
• Turn to left long edge of mat coming into wide leg forward bend with sweeping twist-5 reps
• Turn back to front of mat and step back to down dog
• Three leg down dog (left side) knee to nose step through to Warrior II with Oblique Tick Tock Side Crunch- 5 reps
• Turn back to front of mat and step back to down dog
• Resting Child’s Pose

4th Sequence

• Come onto knees and take one leg out to side to Gate Pose.
• Alternate from Gate Pose to Modified Side Plank pose with lateral leg lift- 3 reps,
• Holding position, add in a front/back leg kick- 4 reps
• Repeat on other side

5th Sequence 

• Seated Half Boat Pose with alternating toe taps- 10 reps
• Seated Half Lord of the Fishes Pose (hugging knee variation)
• Easy Seated Pose with Cat/Cow
• Hands to heart and bow to finish the practice

TABATA ONE 

Jump Squats

• Stand with your feet hip distance apart, core engaged.
• Shoot your booty back behind you, keeping your chest up (don’t bend forward) and weight back in your heels.
• Use your glutes to power up to a jump. Land lightly, with a soft bend in your knees.
• MOD: You can take the jump out and modify the jump squat with a full body extension, shooting your butt back behind you, hands come down to touch the side of your calves or reach for your feet. As you press up to stand, raise your arms up overhead.

Push Ups

• Place your hands flat against the surface directly under your shoulders and extend your legs out behind you.
• Perform push-ups by lowering yourself to meet the surface, back flat, core engaged, and eyes focused about 6 inches in front of you.
• Push back up. Keep your core engaged the whole time and your neck in neutral alignment.
• Mod: You can perform these on your knees or on an elevated surface.
• Check out my Push-up Progression Tutorial for tips on perfecting form and building strength!

ABS – 2 rounds for (0:30)

Dead Bug Combo

• Lie face-up with your arms extended toward the ceiling, directly over your shoulders, and knees bent 90 degrees over hips, calves parallel to the floor.
• Keeping your shoulders down and feet flexed, engage your core and extend your right arm and left leg away from you.
• Tap your heel to the floor and return to center. Immediately repeat on the opposite side.
• Come back to starting position and lower arms and legs at the same time. Repeat combo.

Spider Climbers

• Hold plank, belly button in and up. Make sure your hands are stacked below your shoulders and your back is not arched.
• Bring your right knee to your outside right elbow then place it back down. Repeat on the left and continue, maintaining a strong plank alignment.
• MOD: Perform the same movement with your upper body elevated on a chair or couch to take some of the pressure off and allow you to build strength in your core and arms. You can also do this from a kneeling position, driving your alternating knees to your elbows.

Superwoman Lifts

• Position yourself on your stomach on the mat.
• Extend your arms and legs.
• Lift your arms and legs off of the mat simultaneously.
• Pro tip! The wider your legs are, the easier the move will be. As you get stronger, bring your feet closer together.

Hip Dips

• Position yourself on your mat, on your elbow and knee, elbow stacked just below your shoulder.
• Lift up into a side plank, keeping the hips square in front of you.
• Lift your top arm up overhead and extend your top leg long as you drop your hip toward the floor.
• Switch sides and repeat.

TABATA TWO

Sumo Burpees

• Start in a standing position with your feet wider than hip distance apart.
• Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position.
• Keep your core tight and do a push-up (optional) – jump your feet back to the outside of your hands, load your weight in your heels and use your momentum to power up into a jump.
• MOD: Take the jump out and also the push up if needed.

Split Squat Lunges

• Position yourself in a forward lunge, with your knees lined up with your toes, chest up, core engaged.
• Jump into the air, landing in a forward lunge with the opposite leg leading. Land lightly, and use your arms to propel you.
• MOD: You can take the jump out if you need to modify this, and do alternating forward lunges. Always feel free to hold onto the wall or a chair back to stabilize you in these single leg moves!

Perform 2 rounds for the prescribed amount of time. Rest as needed.

Move 1: Bridge Lift Roll Up to Knee Lift (1:00)

• Position yourself on your mat back nice and flat. Drive down through the heels to lift yourself up, squeezing your butt and core.
• Come back down to starting position and lift reach your hands to your knees.
• Come down slowly and bring your legs up and lift your booty slightly off the ground.

Move 2: Superwoman Extension to Side Plank Hip Drop (1:00)

• Position yourself on your stomach on the mat. Extend your arms and legs. Lift your arms and legs off of the mat simultaneously. (3 times)
• Come down to your mat. Roll yourself to the right side, position yourself on your elbow and knee.
• Lift up into a side plank, keeping the hips square in front of you. Lift your top arm up overhead and drop your hip toward the floor. (3 times)
• Go back to superwoman extensions and switch sides and repeat.

Move 3: Squat Thrust Mountain Climber to Knee Cross Cross (1:00)

• Start with your feet hip-width apart, engage your core then bend your knees to plant your hands below your shoulders.
• Jump or step your feet back to tall plank, feet out wide. Maintain a strong plank, no arched back, belly button in and up.
• Run your knees into your chest, alternating legs, 4 times, keeping your core engaged.
• Come to standing and drive opposite knee to opposite elbow.

Move 4: Chair Sit Tuck to Opposite Reach Extension (1:00)

• Come into a chair sit, tuck your core.
• Come to full standing position, extend your left leg  and right arm.
• Repeat chair sit tuck and switch alternating your legs and arms.

Move 5: Sumo Alternating Reverse Lunge with High Side Knee (1:00)

• Start with your feet hip-width apart, engage your core then squat down.
• Step your right foot back and behind you, bringing your right knee directly behind your left heel.
• Push into your left foot as you stand and drive your right knee up to meet your right elbow.
• As you step back down with your foot, come into a sumo squat and repeat on opposite side.

TABATA 1

Move 1: Tabletop Hip Thrust

• Start down on your mat in tabletop position. From tabletop position thrust your hips up and down with your booty lightly tapping the floor. Squeeze your glutes at the top.
• Bonus Move: Do this move using one leg at a time.

Move 2: Split Squat Jumps

• Position yourself in a forward lunge, with your knees lined up with your toes, chest up, core engaged.
• Jump into the air, landing in a forward lunge with the opposite leg leading. Land lightly, and use your arms to propel you.
• MOD: You can take the jump out if you need to modify this, and do alternating forward lunges. Always feel free to hold onto the wall or a chair back to stabilize you in these single leg moves!

TABATA 2

Move 1: In and Out Jump Squats

• Stand tall, core engaged. Jump out to a wide leg squat, toes lined up with knees, belly button in and up, hips shooting straight back. Don’t bend forward at the waist.
• Jump from this wide leg squat bringing your feet together and then jump back out to a wide squat. Repeat.
• MOD: Step out to sumo squat and squat down, then step into a regular squat and squat down, taking the jumps out. You can switch to this after doing some jumping when you need a breather, or leave the jumping out entirely.

Move 2: Sumo Squat with Kick

• Step out into a wide sumo stance, toes turned out slightly, shoulders back, core engaged.
• Drop your hips back, coming into a sumo squat – as you come up, kick out to the right. Don’t worry about how high you kick, just kick. Return to start and repeat and kick to the opposite side. Continue.

TABATA 3

Move 1: Frogger Plank Hops

• Grab a water bottle, yoga block, or weight to put your hands on that can stabilize you. Come to a wide stance with your feet, bend your body forward with your hands placed on your stabilizing object.
• Drop your booty in a fast-paced motion three times. Bring your hands to your mat, jump back to a tall plank position then run your feet towards your chest for 4 mountain climbers.
• MOD: Do this whole sequence elevated on the side of your couch, chair, ottoman.

Move 2: Wide Plie Hold with Heels Up

• Step your feet out wide in a sumo squat position. The core is engaged, chest is up, shoulders are down and back.
• Sink your hips down into a squat position and lift your heels up – HOLD.

Format: Perform 3 rounds for 0:30 each move. Rest as needed

Move 1: Burpees

• Stand with your feet hip distance apart.
• Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders) and jump or step your feet back into a tall plank position.
• Keep your core tight and do a push-up (optional) – jump your feet back to your hands and load your weight in your heels and use your momentum to power up into a jump.
• MOD: Take the jump out and also the push up if needed.

Move 2: Alternating Lunge to Reverse Flyes

• Grab your weights or water bottles. Stand with your core engaged, chest up, shoulders rolled back.
• Step your right foot back into a reverse lunge. Be sure the left knee stays lined up with the left toes, and you maintain your upper body form.
• For lateral raises: As you step back into reverse lunge position raise your arms up, out to the sides coming up nice and even. If your shoulders get tired you can switch to a bicep curl.
• Step back to your starting position with control and repeat on the opposite leg.
• If you’re feeling secure with that movement you can add in a knee drive. Keep your weight steady through your front foot, light in your toes and as you step forward, drive your right knee up to your chest.
• Mod: Take the weights and the lateral raise out and just focus on the reverse lunge.

Move 3: Alternating Overhead Push Presses

• Bring your weighted objects to your shoulders, feet hip distance apart. Feet are hip-width distance apart, chest up and open, core engaged.
• Sit your booty back, weight in your heels. Engage your core as you come back to standing, squeeze your booty at the top and press your arms overhead.
• Once you get the movement down with the overhead press go into alternating your left arm and right arm.

Move 4: Rotating Star Planks

• From your plank, keep your core engaged, feet out wide and rotate to your right, stacking your right hand below your right shoulder lifting your left arm and left leg into star position. You can scissor or stack your feet.
• With control, rotate back to tall plank. Pause briefly, then rotate to the left.
• MOD: You can do this movement on the side of your couch, chair, or drop your knees down and hold the plank in a kneeling position. Keep the bottom knee down as you rotate from side to side.

Move 5: Swimmers

• Lie on your stomach with your arms and legs extended.
• Lift your right arm and left leg at the same time, and alternate with your left arm and right leg.
• Keep a slight contraction in your lower back as you “swim” and keep your gaze in front of you so your neck isn’t straining or hyperextending up or down.

Move 6: Turkish Get Ups (Right)

• Lay on your back, with your right knee bent, left leg straight. Your right hand is up straight, holding a weight or weighted object. Lockout your elbow, and pull the shoulder down into its socket.
• Use your left hand for balance – it should be out at a 45-degree angle to your body.
• Press down through your right heel as squeeze your glutes to lift your hips up off the ground. You’ll support yourself on just the left arm, the heel of the straight left leg, and the surface of your flat right foot, like a tripod.
• Look up at the weight as you come to a standing position.  Lower back down and repeat for all reps on the right side before switching to the left.

Move 7: Turkish Get Ups (Left)

• Lay on your back, with your left knee bent, right leg straight. Your left hand is up straight, holding a weight or weighted object. Lockout your elbow, and pull the shoulder down into its socket.
• Use your right hand for balance – it should be out at a 45-degree angle to your body.
• Press down through your left heel as squeeze your glutes to lift your hips up off the ground. You’ll support yourself on just the right arm, the heel of the straight right leg, and the surface of your flat left foot, like a tripod.
• Look up at the weight as you come to a standing position. Lower back down and repeat for all reps.