Workout Instructions 

  • Perform Steps 1 – 3 in succession three times.

  • Next perform Steps 4 – 6 in succession three times.

  • Last perform Steps 7 and 8 in succession three times.

STEP 1

15 – Squats

  • Dig your heels in, push your butt back, keep your chest up and shoulders rolled back.

  • Knees do not go past your toes.

STEP 2

20 – Reverse Lunges

  • Keep your weight heavy on your front heel.

STEP 3

20 – Mountain Climber 

  • Hands, elbows and shoulders are all lined up.

  • Abs are tight, belly button is pulled up and in.

  • Drive knees toward chin.

STEP 4

15 – Push-up Knees 

  • Hands even with chest, on your knees, with a straight body.

  • Keep your weight heavy on your front heel.

STEP 5

20 – Crunches

  • Fingertips support your head, keeping a space between your chin and your chest, shoulder blades lift off of the floor with an exhale.

STEP 6

20 – Deadbugs

  • Lower back down tight to the floor dropping opposite arm and leg toward the floor at the same time.

STEP 7

15 – Pulse Squat 

  • Dig your heels in, push your butt back, keep your chest lifted and stay low.

STEP 8

20 – Modified Jumping Jack 

  • Tap your toe out to the side as your hands go overhead.

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Exercise Disclaimer

The workouts, movements, and progressions provided on this website are for educational and entertainment purposes only and are not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. We disclaim any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.