WIXLIB

Where education meets fitnessNO GEAR REQUIRED[ Dynamic Stretch & Mobility ] Walkout & Leg Cradle(4-6 REPS) Lunge Stretch & Torso Rotations(8-10 REPS) Cook Squats (6-8 REPS) Hip Circles & Side Lunges (8-10 REPS)[ Core & Glute Activation ] Dead bugs (10-20 REPS) Bird Dog (10-20 REPS) Plank leg lifts (10-20 REPS) Glute Bridge (10-20 REPS)

Where education meets fitnessNO GEAR REQUIREDWORKOUT #1REPEAT EACH BLOCK 5 TIMES4 BLOCKS30 SECONDS WORK10 SECONDS RESTBLOCK 1MODIFIED EXERCISESPush up from kneesHIGH KNEESPUSH UPSBLOCK 2Advanced option: bring chest to floorat bottom of exerciseBURPEESMOUNTAIN CLIMBERSGLUTE BRIDGESBLOCK 3JUMP LUNGESStep back into lungeinstead of jumpDouble leg instead ofsingle leg glute bridge.BLOCK 4REST 10 SECONDSBETWEEN EXERCISESAND REST 30 SECONDSBETWEEN BLOCKSSINGLE LEG DEADLIFTSJUMPING JACKS

Where education meets fitnessNO GEAR REQUIREDWORKOUT #2ADVANCEDBEGINNERRUSSIAN TWISTSChoose the workout thatsuits your experienceand strength level, andcomplete the workoutfrom top to bottom.SINGLE LEG DROPü 4 EXERCISESü 5 ROUNDSü 30 SECONDS WORKü 30 SECONDS RESTBETWEEN ROUNDSPLANK HIP DIPSDOUBLE LEG DROPMODIFIED PLANK WITH KNEE LIFTSIDE PLANK LEG LIFTHIGH PLANK (KNEES OR TOES)MILITARY PLANK (UP/DOWN PLANK)

Where education meets fitnessNO GEAR REQUIREDWORKOUT #3Perform these moves in order, completing as many reps as you can in one set.Complete the total number of reps before moving on to the next exercise.If you’re feeling good, complete more than one round!12 250 PUSHUPS(ON TOES OR KNEES)100 JUMP SQUATS ORBODY WEIGHT SQUATS3100 MOUNTAIN CLIMBERS ORELEVATED MOUNTAIN CLIMBERS4100 BICYLE CRUNCHES ORMODIFIED BICYCLES5100 SPLIT SQUATS (50 EACH LEG)OR BULGARIAN SPLIT SQUATS6100 JUMPING JACKSOR SIDE STEP JACKS750 TRICEPS DIPS(ON FLOOR OR CHAIR)6

Where education meets fitnessNO GEAR REQUIREDWORKOUT #44 BLOCKSREPEAT EACH BLOCK 5 TIMES30 SECONDS WORKMODIFIED EXERCISESBLOCK 1T-rotation from the knees10 SECONDS RESTT-ROTATIONSquat into calf raiseBLOCK 2JUMP SQUATSWALL SITAlternating single leg wallsitsSKATERSSIDE LUNGESJumping skatersBLOCK 3SEAL JUMPING JACKSTouch the knees instead of the toesBLOCK 4REST 10 SECONDSBETWEEN EXERCISESAND REST 30 SECONDSBETWEEN BLOCKSSQUAT AND JABALTERNATING TOE TOUCHES

Where education meets fitnessNO GEAR REQUIREDWORKOUT #5ADVANCEDBEGINNERGLUTE BRIDGESDEAD BUGChoose the workout thatsuits your experienceand strength level andgo through the workoutfrom top to bottom.4üEXERCISES4 EXERCISES5 ROUNDSüSECONDS5 ROUNDS30WORK30SECONDSREST WORKü 30 SECONDSSINGLE LEG GLUTE BRIDGESUP AND DOWN PLANKSü 30 SECONDS RESTBETWEEN ROUNDSMODIFIED SIDE PLANK KNEE TOELBOW CRUNCHBIRD DOGSBICYCLESBIRD DOG WITH CRUNCH

Where education meets fitnessNO GEAR REQUIREDWORKOUT #6Perform each exercise below for 40 seconds, the take a 20 second rest before moving ontothe next exercise. Complete the circuit 3 times for a total of 30 minutes of work.61PLANKSCROSS JACKS27SUMO SQUATSBUNNY HOPS3ALTERNATING LUNGES84HIGH KNEE SKIPS95JABS AND CROSSES10JUMPING JACKSPUSH UPSALTERNATING KNEECROSS PUNCH

Where education meets fitnessNO GEAR REQUIREDWORKOUT #74 BLOCKSREPEAT EACH BLOCK 5 TIMES30 SECONDS WORK10 SECONDS RESTBLOCK 1MODIFIED EXERCISESPULSING LUNGES (15 secs each side)SQUAT TO HIGH KICKPUSH UPS WITH SHOULDER TAPSRegular planks on toes or kneesBLOCK 2PLANK JACKSBLOCK 3Push-ups on toesJUMP LUNGESBACK EXTENSIONSReplace jump lunges withregular lungesBLOCK 4REST 10 SECONDSBETWEEN EXERCISESAND REST 30 SECONDSBETWEEN BLOCKSRUNNING BUTT KICKSBICYCLE CRUNCHES

Where education meets fitnessNO GEAR REQUIREDWORKOUT #8ADVANCEDBEGINNERALTERNATING LEG DROPSALTERNATING SINGLE LEGKNEE TUCKSSTANDING OBLIQUE SIDE CRUNCHBEAR HOLDChoose the workout thatsuits your experienceand strength level andgo through the workoutfrom top to bottom.4 EXERCISESü 4 EXERCISES5 ROUNDSü 5 ROUNDS30 SECONDSWORK30 SECONDSRESTü 30 SECONDSFLUTTER KICKSLYING KNEE TUCKSWORKü 30 SECONDS RESTBETWEEN ROUNDSSIDE PLANK HIP DIPSALTERNATING HIGH PLANKKNEE TUCK

Where education meets fitnessNO GEAR REQUIREDWORKOUT #9Set a timer for 7:00 Minutes and complete an AMRAP (As Many Rounds As Possible) of theexercises listed below. Take a break and repeat a second round for each AMRAP block.AMRAP #1AMRAP #21110 JUMP SQUATSOR SQUAT INTO CALF RAISE10 MILITARY PLANK ON TOESOR KNEES210 PUSHUPSON TOES OR KNEES210 SURRENDERS3310 SQUAT ELBOW TO KNEE10 (PER SIDE) SINGLE LEGGLUTE BRIDGES45 PLANK SPRAWL410 (PER SIDE) SIDE LYING TRICEPS PRESS

SEAL JUMPING JACKS WALL SIT SIDE LUNGES ALTERNATING TOE TOUCHES Squat into calf raise Alternating single leg wall sits Jumping skaters REST 10 SECONDS BETWEEN EXERCISES AND REST 30 SECONDS BETWEEN BLOCKS BLOCK 1 BLOCK 2 BLOCK 3 BLOCK 4 SKATERS SQUAT AND JAB 4 BLOCKS Touch the knees instead of the toes T-rotation from the knees WORKOUT #4 NO .