5 rounds 10 sit ups 10 bodyweight lunges 5 push ups

5 min AMRAP 20 mountain climbers 5 push-ups 2 min rest 2 min AMRAP Burpees (Don't go too hot out of the gate here) 3 min rest, before starting next circuit

3 rounds (no rest between rounds) 40 flutter kicks 10 superman back extensions 15 Wide-Legged Glute Bridges

3 rounds: 20 butt kicks 10 toy soldiers 5 inchworm + push ups 100m run (increase speed every round)

5 rounds for time: 5 burpees 100-200 m sprint *walk back to start, no longer than 45-60 seconds.

4 rounds of: Planks for 20-30 seconds (squeeze the core hard the entire time) Side Planks for 20-30 seconds (squeeze the core hard the entire time)

400m Run followed by 3 rounds: 15x Single-Leg Glute Bridges 5x Burpee

Tabata - Lateral Squat Jumps **Hop over something small (dumbbell, cone, water bottle, etc.) Land soft on the knees, right into the next squat jump. REST 1 MIN Tabata - Sit Ups REST 1 MIN - then straight into next circuit *Tabata means 8 rounds of 20 seconds of work and 10 seconds of rest

4 rounds: 100m Odd Object Carry 1 min rest **Carry a backpack or duffle full of things, a bag of sand, a laundry bag, etc.

3 Rounds 12 Air Squats 10 Plank Ups (low plank to high plank)

Buy in - Run 400 m then 7 rounds: 7 Hand release push ups 7 Goblet squats (use small child, dog, med ball, KB, DB, gallon jug, etc) 7 Sit ups Cash out - Run 400 m

5-10 min foam roll/stretch

3 Rounds 10/10 Lateral Leg Swings 20 Butt Kicks 10 Toy Soldiers 5 Inchworm 200m Run

5 - 10 min Foam roll, stretch Congrats! You finished your first week!