Monday

• 20 Jumping Jacks
  
• 20 high knees
  
• 4x10 sec. alternating high/low plank
  
• 10 superman w/ 3 sec. hold at top
  
• 8x6 sec. bird dog
  3x10 sec. supine hip raise
  
• 15 jumps w/ forward arm swings
  
• 15 jumps w/ backward arm swings
  

-----Break-----

• 15 body squats
• 5 forward/center/back stretch
• 2x{5 burpees + 1 streamline jump}
• 10 lunges
• 20 Mountain Climbers
• 2x4 push-ups
• 10 Reverse Lunges
• 20 Hot-footed lizards
• 16 High Plank Shoulder Taps

• 30s pulls
• 30s Watusi
• 30s Archer
• 30s pulls
• 30s Snow Angels
• 30s W to Y negs
• 30s pulls

Wednesday

• 20 posterior/anterior jumps
• 15 jumps w/ forward arm swings
• 4x10 sec. alternating side plank
• 10 tuck-ups w/ 3 sec. hold at top
• 8x6 sec. dead bug
• 3x10 sec. supine hip raise (more advanced option to add in movement)
• 15 jumps w/ backward arm swings
  

-----Break-----

• 15 X-squats w/ 3 sec. pause at bottom of first 5
• 5 forward/center/back stretch
• 2x{4 push-up + 1 tuck jump
• 10 reverse lunges
• 20 mountain climbers
• 10 bootstrappers
• 2x{4 body squats +1 streamline jump
• 2x4 push-ups
• 15 plank jacks

Therabands

• 30s pulls
• 30s Watusi
• 30s Archer
• 30s pulls
• 30s Snow Angels
• 30s W to Y negs
• 30s pulls

Friday

20 Jumping Jacks
20 butt kickers
4x10 sec. alternating high/low plank
4x10 sec. rear support (reverse plank)
10 sit up/get ups
3x10 sec. supine hip raise (or advanced option: leg raise)
15 jumps w/ forward arm swings
15 jumps w/ backward arm swings

-----Break----

15 Counterbalance squats
5 forward/center/back stretch
4x{5 plank jacks + 1 streamline jump
10 twist lunges
2x{10 mountain climbers + 2 T push-ups
10 streamline squats
20 hot-footed lizards
16 high plank shoulder taps

Therabands

• 30s pulls
• 30s Watusi
• 30s Archer
• 30s pulls
• 30s Snow Angels
• 30s W to Y negs
• 30s pulls