Week 1
Day 1:
Warmup:
Single leg hip bridges – 10x each side
side plank – 30 sec each side
side plank – 30 sec each side
Repeat 3x
Day 1:
Circuit:
BW Reverse Lunge – 10x each side
Dolphin push ups – 15x
in & Out Plank Hops – 15x
mummy hold – 30 sec
Dolphin push ups – 15x
in & Out Plank Hops – 15x
mummy hold – 30 sec
repeat 4x
Day 2:
Warmup:
body weight squats – 15x
Russian twists – 30 sec
Russian twists – 30 sec
Repeat 3x
Day 2:
Circuit:
BW Single Leg Deadlift to Knee Drive – 10x each side
Standing Diagonal knee drives – 15x each side
Single Leg Climbers – 10x each side
Water Jug row – 10x
Standing Diagonal knee drives – 15x each side
Single Leg Climbers – 10x each side
Water Jug row – 10x
repeat 4x
Day 3:
Warmup:
lateral bear crawl – 5 steps each side
side Crunches – 15x each side
side Crunches – 15x each side
Repeat 3x
Day 3:
Circuit:
Speed skater lunges – 1ox each side
snail abs – 15x
burpees – 10x
triceps sit-ups – 10x
snail abs – 15x
burpees – 10x
triceps sit-ups – 10x
repeat 4x