Workout Instructions 

  • Do exercise #1 for 30 seconds.

  • Take a 10-second rest.

  • Repeat 8 times.

  • Do this for each exercise.

STEP 1

Jumping Jack

  • On your toes jump out with both legs as at the same time your arms go up from your sides to the side of your head.

STEP 2

Crunch

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

STEP 3

Bicycle Crunch

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

STEP 4

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 5

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 6

Squat Butt Kick

  • Squat digging your heels in and as you come up your heel comes up behind you toward your butt.

STEP 7

Pull Over Leg Raise

  • Lower back must stay down tight to the floor, dropping arms and legs to the floor at the same time and bringing them up with an exhale.

STEP 8

Reverse Crunch

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

STEP 9

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 10

Mountain Climber 

  • Hands, elbows and shoulders are all lined up. Abs are tight, belly button is pulled up and in. Drive knees toward chin.


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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.