Workout Instructions 

  • Perform Steps 1 – 3 in succession three times.

  • Next perform Steps 4 and 5 in succession three times.

  • Last perform Steps 6 – 9 in succession.

STEP 1

20 – Squat Curtsy

  • Combining a squat with a curtsy lunge, stay heavy on your front heel when you are in the lunge.

STEP 2

20 – Lateral Bound

  • Heavy on your heels, jumping to the side and staying low and using your arms for momentum.

STEP 3

20 – Steps Band Side Travel 

  • Band goes below the calves, stepping to the side, leading with the heel.

STEP 4

20 – Alternating Reverse Lunge 

  • Keep your weight heavy on your front heel.

STEP 5

10 – Lunge Skip Each Side

  • From a lunge using momentum throw your knee up and forward while using your arms for momentum.

STEP 6

20 – Bicycle Crunch

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

STEP 7

20 – Plank Jack 

  • Maintaining a good plank position with wrist, elbow and shoulders all lined up. Abs tight, belly button pulled up. Jump out into a jack and back in.

STEP 8

20 – Crunch 

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

STEP 9

20 – 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.

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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.