Workout Instructions 

  • Do exercise #1 for 30 seconds.

  • Take a 10-second rest.

  • Repeat 8 times.

  • Do this for each exercise.

STEP 1

Squat

  • 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

In/Out Jump Squat

  • Dig your heels in, keep your chest lifted.

STEP 3

Curtsy Lunge

  • You are doing a lunge with a little bit of an angle. The back leg hides behind the front leg. You are still heavy on the front heel.

STEP 4

Push-ups

  • Hands even with chest, keeping a straight body lower toward the floor and exhale to the top.

STEP 5

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 6

Squat Lunge

  • Combining a shoulder width squat with a straight back lunge and keeping your weight on your front heel. Drop back knee close to the ground (without touching ground).

STEP 7

Lateral Bound

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

STEP 8

Tricep Dips

  • Keep your butt off of the floor. Bend and straighten your elbows.

STEP 9

Squat Curtsy

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

STEP 10

Tricep Push-ups Full

  • Hands start out in a plank (under your shoulders) as you lower your body your elbows come toward your sides.


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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.