Cat Stretch x 15 Thread the Needle x 10 (Each Side) Lying Shoulder Windmill x 10 (Each Side) Bear Plank to Downward Dog x 15 Prone Scorpion x 10 (Each Side) Spiderman with Reach x 12 (Each Side) Squat to Stand x 10 Hamstring Walkout x 10 Bodyweight Overhead Squat x 12

30s WORK: 30s REST 1. High Knees 2. Down Ups 3. KB Swings 4. Plank Repeat 5 Rounds

Core Circuit 1

30s on each exercise with no rest between exercises. Once 1 full circuit has been complete have 60s rest before repeating. Hollow Body Hold Russian Twist Prone ISO YTWs (Hold for 3s on each exercise) Complete 3 Rounds!

6 Min Cool Down (ISC)

Stretch: 3 mins Couch Stretch x30 secs ES Pigeon Stretch x30 secs ES Frog Stretch x30 secs Childs pose to cobra x30 secs Foam Roll: 3 mins Quads x30 secs ES Adductors x30 secs ES Glutes x30 secs ES

Couch Stretch 1 Minute (Each Side) Child's Pose to Cobra x 15 Thread the Needle x 10 (Each Side) Straight Leg Glute Stretch x 10 (Each Side) Spiderman with Hip Lift x 10 (Each Side Glute Bridge x 15 Squat to Stand x 12 Reverse Lunge to Knee Drive x 10 (Each Side) Arabeque x 8 (Each Side)

12 Minute AMRAP* * As many rounds as possible in 12 minutes - 10 Walking Lunges (Each Side) - 10 Burpees - 12 Bicycle Sit Ups (Each Side)

Home Core Circuit 1

Perform each exercise for 30s with no rest between each exercise. Once a whole round is complete have 60s rest before repeating Hollow Body Hold Plank with Forward Reach ISO YTWs x 3 Rounds

6 Min Cool Down (ISC)

Stretch: 3 mins Couch Stretch x30 secs ES Pigeon Stretch x30 secs ES Frog Stretch x30 secs Childs pose to cobra x30 secs Foam Roll: 3 mins Quads x30 secs ES Adductors x30 secs ES Glutes x30 secs ES

Cat Stretch x 15 Thread the Needle x 10 (Each Side) Lying Shoulder Windmill x 10 (Each Side) Bear Plank to Downward Dog x 15 Prone Scorpion x 10 (Each Side) Spiderman with Reach x 12 (Each Side) Squat to Stand x 10 Hamstring Walkout x 10 Bodyweight Overhead Squat x 12

20 minute EMOM* * Every minute on the minute, perform the following exercises until the reps or time challange is complete. If you complete before the minute is over, use the rest of the time to rest. 1. Skipping - 30s 2. Mountain Climbers x 30s 3. Press Up x 10 Reps 4. Sit Out x 8 Reps (Each Side) 5. REST

Home Core Circuit 2

Perform each exercise to the set amount of reps with no rest between each exercise. Once a whole round is complete have 60s rest before repeating Lying Leg Raise x 15 Side Plank Row (Right) x 12 Side Plank Row (Left) x 12 Bicycle Sit Ups x 10 (Each Side) x 3 Rounds

6 Minute Cool Down 2 (ISC)

Stretch: 3 mins Couch Stretch x30 secs ES Elevated Pigeon Stretch x30 secs ES Wall Adductor Stretch x30 secs Downward Dog to Cobra x30 secs Foam Roll: 3 mins Quads x30 secs ES Hamstrings x30 secs ES Calves x30 secs ES

Couch Stretch 1 Minute (Each Side) Child's Pose to Cobra x 15 Thread the Needle x 10 (Each Side) Straight Leg Glute Stretch x 10 (Each Side) Spiderman with Hip Lift x 10 (Each Side Glute Bridge x 15 Squat to Stand x 12 Reverse Lunge to Knee Drive x 10 (Each Side) Arabeque x 8 (Each Side)

20s WORK : 10s REST 1. Jump Lunges 2. Hollow Hold x 8 Rounds (4 on each exercise) - Rest 5 minutes 20s WORK: 10s REST 1. Burpees 2. Plank Builder x 8 Rounds (4 on each exercise)

Home Core Circuit 3

Perform each exercise for 30s with no rest between each exercise. Once a whole round is complete have 60s rest before repeating Stability Ball Deadbug Pallof Hold V-Sit Hold x 3 Rounds

6 Minute Cool Down 2 (ISC)

Stretch: 3 mins Couch Stretch x30 secs ES Elevated Pigeon Stretch x30 secs ES Wall Adductor Stretch x30 secs Downward Dog to Cobra x30 secs Foam Roll: 3 mins Quads x30 secs ES Hamstrings x30 secs ES Calves x30 secs ES