Workout Instructions 

  • Do exercise #1 for 60 seconds.

  • Take a 10-second rest.

  • Repeat 6 times.

  • Do this for each exercise.

STEP 1

Deadbugs

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

STEP 2

Reverse Crunch  

  • With legs straight up lifting, lifiting your butt off of the floor using your lower abs.

STEP 3

Crunch

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

STEP 4

Burpee

  • Hands go down to the floor, jump into a plank, jump into a squat, dig your heels in and jump squat toward the ceiling.

STEP 5

Bicycle Crunch

  • Fingertips support your head, shoulder lifts up toward the opposite knee.

STEP 6

Upright Row     

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


Tip: You can do this exercise with a dumbbell or kettlebell for a greater challenge

STEP 7

Spiderman Plank  

  • Hands, elbows and shoulders are all lined up, abs are tight, belly button is pulled up and in. Knees come around toward the outside of the elbow.

STEP 8

Burpee    

  • Hands go down to the floor, jump into a plank, jump into a squat, dig your heels in and jump squat toward the ceiling.


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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.