Perform each exercise for 30-60 seconds for 3 rounds The goal is to go through all four exercises straight WITHOUT dropping arms. Once all 4 exercises are completed rest for 30-60 seconds before next set.

Complete all 3 exercises for 3 rounds within 9-10 minutes Goal is to complete all 3 exercises for one minute. Modified Mountain Climbers - 60 seconds -Keep body weight over hands. Be explosive and powerful with every knee thrust Plank - 30-60 seconds -Align wrist with shoulders. -The closer your feet are the more challenging the plank will be. -If you are unable to hold a plank without support, you can start with your knees on the ground, however, keep body weight on top of arms. Plank To Squat - 30-45 seconds

Complete all four exercises for 3 Sets, followed by a 90 second break before next set. Air Squats 15-20 Reps -Tempo 2:1:2:1 / 2 seconds on the way down, 1 second pause at the bottom, 2 seconds on the way up, 1 second pause at the top -Focus on form. Kicking the knees OUT as you squat and keeping them strong on the way up Body weight Reverse Lunges - Complete 10 reps each side. -Start with completing 10 reps on one side then switch to other leg. Short Step Lunges - working for 30-60 seconds. -Think heel to toe on these short steps. Back foot heel should come off the floor as you lunge. Wall Sit - working for 30-60 seconds. -Goal is to reach full 60 seconds for all 3 sets.

Complete for 3 sets. If you want more of a challenge with these exercises you can always LIFT your upper back off the ground. 6 Inch Hold - 30-60 seconds -Keep your lower back close to the ground Laying Down Knee Tucks - 10-20 Reps -When you bring your knees in lift with hips. When you bring legs straight out try to keep them 6 inches off the floor Leg Raises - 10-20 Reps -When you raise your legs bring hips off the ground Alternating Heel Tapers - 30-60 seconds -Keep your upper back off the ground for the entire duration. Place feet to where it is far enough for a deep reach once set is completed take a 60-90 second break in between sets

Stretches should be completed for 1-2 sets Slow reps. Controlled movements. Thoracic Wall Stretch - 8 each side -Keep Knee off the wall -should be a comfortable distance from wall that allows the outside elbow to come around the wall and dig deep into kneeling leg. T-Plank 30 seconds each side Wind Mills - 45 seconds

Complete for 3 sets within 9 minutes Cossack Squat - 10 reps each side -alternate from side to side Wide push up - until failure V-ups 20 reps Take 3-4 minute break in between circuits

Complete for 3 sets within 9 minutes Alternating Cursty lunges - 8 each side (Light weight or no weight) Military Push up - failure (Keep elbows tucked in by ribcage Russian twist - 30 seconds (If issues with balance, can lightly place heels on the ground)

Complete for 3 sets within 9 minutes Body weighted split squats - 10 reps each side Plank ups 16 Total Straight leg straight arm sit up - 20 -can be completed with light weight or no weight Rest 3-4 minutes before last circuit

Complete for 3 sets within 9 minutes Cross Body Punches - 45 seconds Mountain Climbers with Twist - 45 seconds Weighted Oblique Crunches - 30 seconds each side

Complete for 2 sets Adductor Rock Backs - 10 reps each side -To begin place hands directly underneath shoulders, knees should be underneath hips. Stick one leg straight out to the side and flatten foot to ground. By pushing body weight back towards back heel, feel the inside of your thigh getting a stretch. Hold for 2-3 seconds every rep Half Kneeling Weighted Adductor Shift - perform for 30 seconds each side (Can be done with or without weight) -Starting in a half kneeling position shift standing leg over 45 degrees. Aligning your knee to ankle, shift body weight forward, driving knee over and past the toes. Hold for about 3-5 seconds before coming up and repeating Bench Adductor Side Plank - Perform for 30-60 seconds each side -If you do not have a bench. A low chair/stool may work. Maybe a steep step on your stairs can also work. -By aligning elbow to elbow to shoulder extend legs straight out to the side opening up chest. Top foot should be planted flat on the ground while bottom foot is bent at a 90 degree. As you hold make sure that your ankle, hip and shoulder are aligned with each other.

Complete for 3 sets Fire Hydrants - 10 reps with a second pause at the top. -Moving leg should be bent 90 degrees throughout reps. Bring Knee up as high as it can and controlling the descent. Straight Leg Fire Hydrant - 10 slow and controlled reps. -Extend one leg out to the side and lock leg. Riase leg to the side to as high as it can go and control leg coming down. Do not allow leg to drop or even touch the ground during these reps. DB Hip Rotations- 30 seconds each side Static Leg Raise - hold for 15-20 seconds each side -Extending one leg out to the side, lock and raise leg, keeping leg off the ground for 15-20 seconds

Complete for 2 sets 90/90 Stretch - 8 reps each side -By sitting in a pretzel like position, grab one leg and swing back. They are called 90/90s because each leg should create a 90 degree position. Hip and knee should be aligned, knee and ankle should be aligned. Reach over front leg as far as you can, and hold for 2-3 seconds each rep 90/90 Leg Swings - 10 each side -Take the back leg and swing to the front, allowing hip rotation inside pelvis. Straighten out the leg in front, flexing quad and keeping leg off the ground. Hold for a second and then swing leg back to starting position. Try to keep leg off ground throughout the rep. 90/90 Get Ups - 10 each side -By using your hips drive through the air into a kneeling position. On the way down should be a 2-3 second count down. Goal is to control your body weight to sit. (If you need help you can place your hands in front and help push off floor into kneeling position).

Complete for 3 sets DNS Star Reach - 8 Reps each side - In a half kneeling side plank position. Raise Hips off the ground, bottom knee and elbow should support body weight. Kick leg out and hold. Reach across body and extend leg out the opposite way until fingertips and foot touch the floor at the furthest spot possible. Hold for a second before coming back to starting position. DO NOT DROP HIP. Half kneeling glute medius side plank - hold for 30-45 seconds each side -In a half kneeling side plank position kick leg straight out and hold. Cossack Squat Shift - 60 seconds -Start in a wide comfortable stance. You should be able to shift body weight over to one side and stay at a low squat as you shift your weight left to right, right to left.

Complete for 2 sets: World's Greatest Stretch - 30 seconds each side Alternating Sprinter Lunges - 30 seconds Butt Kickers - 60 seconds Plank to Toe Tap - 60 seconds.

Working for 1 minute on and 1 minute off Goal is to max out on pushups for one minute, once you reach failure point hold a Bear Pose Plank for the remainder of the minute. Rest for a minute after. Example, if it takes me 20 seconds to do my pushups, then I hold a bear pose for 40 seconds. Once I am done I rest for 1 minute before I start again. Work for 10 minutes.

Complete 3 sets within 9 minutes with very limited rest. Can increase reps/time. Single Leg Knee Tuck to Leg Raise - 10 each side Alternating Scissor Kicks - 45 seconds Seated Knee Tucks - 20 reps

To hold a 3 point plank, keep your wrist and shoulder aligned to support body weight, shift hand to the center of balance. Separate feet to comfortable, balanced position. The closer your feet are together, the more challenging of exercise. Hold a 3 point plank for 30-60 seconds both sides. Thread the needle - complete for 30 seconds on each side. - Focus on DEPTH of exercise and keeping balance is more important than reps. complete 3-5 sets

Complete 3 sets with very limited breaks. High Knees - 30 seconds (Tighten up core and stay light on toes, should be aiming to kick knees to the chest for every rep) Body Weight Walking Lunges - 16-20 Total steps (Can also be stationary forward lunges) Plank knee tucks - 30 seconds Knees to Squat - 60 seconds (Alternate Sides) No more than 90 second rest between sets.

Complete all 4 exercises for 2 sets with limited breaks in between exercises. Fire Hydrants - 30 seconds on each side (Can be completed with a band as well. Just place band slightly above knees) Donkey Kicks - 30 seconds on each side (Can be completed with a band as well. Just place band slightly above knees) Knee to Stand - 60 seconds (Alternate legs) Squat jacks - 60 seconds 60 second break after completion

Complete all 4 exercises for 3-5 sets with limited breaks in between exercises. Do not rush movements. The goal is not reps or speed. It is to keep going throughout the entire duration. Butterflies - 30-60 seconds Scarecrows - 30-60 seconds ROM Side Riase - 30-60 seconds DB Seated Lateral Raises 30-60 seconds 60-90 second rest between sets

Complete all 3 exercises for 4 sets Cossack Squat - 10 Reps each leg -Work on depth of squat vs speed Sea Saw Lunges - 45 seconds each leg -Light weight or no weight DB Sumo Squat - 12-15 Reps KB Goblet Squat with Forward Lunge- 10-16 Total Squats -1 squat for every lunge 60 second breaks in between exercises rest for 2-3 minutes after completion

Complete all 3 exercises for 3 sets within 9 mins. Limit breaks. Alternating Bicycle Crunches - 16-20 Total Starfish Crunch - 10 each side Open close - 20 seconds each angle

Complete all 4 exercises for 3 rounds with limited breaks. Pendulum planks - 20-30 Total Reps Mountain Climbers - 45-60 seconds Jump Squats 15-20 Reps Wall sit cross body crunches - 30-45 seconds