28 WEEK

Bombshell Body Guide

Weeks 1-14
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TABLE OF CONTENTS

Disclaimer 5

About e Authors 6
Lauryn Evarts, e Skinny Con dential 6
Jaime McFaden, Whey By J 7

Introduction 8

Workout Glossary 9

Quick oughts 10

Tracking Your Progress 11

Getting Started 12

Warm Up 13
Cool Down 16
Week 1 19
Week 2 26
Week 3 33
Week 4 40
Week 5 48
Week 6 55
Week 7 62
Week 8 70
Week 9 77
Week 10 84
Week 11 91
Week 12 98
Week 13 105
Week 14 112

Appendix 117
Fitness Progress Tracking Sheet 118
 DISCLAIMER OF WARRANTIES,
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5
 about the tness lovers/authors:

Lauryn Evarts
The Skinny Confidential

Lauryn Evarts is the creator of the blog & brand, e Skinny Con dential, which was
named the top health/ tness blog in the world by BlogLovin . Her book is an extension
of her blog which showcases health, tness, beauty, relationships, diet, and everything
in between.

Lauryn has worked with brands like Free People, Nordstrom, Topshop, Target, ViX
Bikinis, Bene t Cosmetics, Splits 59, Fila, Reebok, Lionsgate Television, Anthropologie,
eBay, Marc Jacobs, Maxim Magazine, Spanx, and Victoria s Secret.

She lives in San Diego & LA, California, where you can nd her spooning her
chihuahuas, cooking, or practicing Pilates.

Follow Lauryn on Instagram here

ABOUT THE FITNESS LOVERS/AUTHORS 6

 Jaime McFaden
Whey By J

Jaime is a health and tness expert from San Francisco. Growing up in sports and
dance, Jaime founded the tness/nutrition company [Link] and has been
recognized in SHAPE magazine as one of the top trainers of 2014.

Jaime's passion is to inspire people to make healthy changes in their lifestyle, and
embrace their optimal potential. She coaches her clients by allowing them to de ne
their own lifestyle goals. She then designs a program of principles, exercise, and
nutrition that they can incorporate into their daily lives. Everyone desires the highest
quality of life and Jaime is committed to motivating individuals to make the healthy
choices necessary to achieve this goal!

ABOUT THE FITNESS LOVERS/AUTHORS 7

 INTRODUCTION

Welcome to Segment 1 of e Skinny Con dential s Bombshell Body Guide.

It's time to throw out all the old excuses about not having time, a gym
membership or motivation. is program has got it all and it requires very
little time and equipment. It can be done anywhere and will help you to get
your hottest body yet. Now, let's not forget about the big supplement to
training DIET. You must eat well to be well. So make healthy choices. After
you must eat to be well! Being t and healthy will give you an exciting and
strong future to look forward to.

is workout program is designed to get anyone from ab to t in 14 weeks.

e workouts are put into a calendar, so it is easy for anyone to follow. We
will workout 3 days per week, and the workouts will vary. For the sake of
this program, we will list workout days as Monday/Wednesday/Friday but
feel free to alter them according to your personal schedule. Just be sure to
get three of these workouts in per week. On the days o , we highly suggest
doing at least 30 minutes of a low impact exercise such as walking your dog,
stretching, dancing to your favorite music, or taking a local yoga class.

It is important to understand what this program includes and how it can

help to give you a better life. Let's start with the foundation of tness your
body needs to have balance and core stability, along with endurance, in
order to be in peak shape. If you are starting from scratch or have taken a
break from the gym lately, you will see your body changing in a matter of
weeks.

INTRODUCTION 8
 WORKOUT GLOSSARY

Bodyweight Training is functional, which means we move our body in

ways that are similar to our movements in every day life. Bodyweight
work is great because it doesn't require heavy equipment and won't
overload the muscles. is is the best way to condition the body in its
most natural state. Bodyweight training is also known as Calisthenics,
which has its roots in ancient Greece the Olympians, remember? Ya-
well they created this form of training and the word calos means beauty
and the word sthenos means strength. Pretty neat, right?

Circuit Training uses circuits to help you achieve the cardio bene ts
you would get from an aerobic workout but combines anaerobic exercises
at the same time. You can add more exercises with circuit training and
you can burn more calories faster! WHOO HOO! We will be training
multiple muscle groups and using multiple joint movements so you will
be building the most muscle in the shortest amount of time. Double
WHOO HOO!

Peripheral Heart Action or PHA is a lovely technique in which you

alternate upper and lower body movements. When you train using PHA,
you are constantly circulating blood throughout the body. is keeps you
from overworking one body part and keeps your heart rate up, which
means you'll be burning away those naughty calories. An example of PHA
moves would be doing squats and then doing push ups or vice versa.

We have included a library indexing the exercises with full descriptions

and pictures so they are easy to follow. ere are a lot of di erent
exercises and each move is designed to work with the others, creating a
total body workout.

WORKOUT GLOSSARY 9
 A couple of pointers for ya...

Sometimes putting words on paper helps make our goals more real. So,
before you get started, write out a commitment like this as motivation
for yourself:

I want to be healthy. I want to make a change in my life. I am committed

to my goal.

Your commitment should be for YOU; think about why you decided to
start this plan, what you want to achieve, and write your promise to
yourself below:

A COUPLE OF POINTERS FOR YA... 10

 TRACKING YOUR PROGRESS

Now that you have made yourself a promise to begin your path to a happier, healthier life, let's
talk about how to track your progress over the next 14 weeks.

Before and After Progress Photo’s

Before starting the plan, take a couple pictures of yourself. One should be a frontal pro le and
the other should be a side pro le. As you go through the plan, every two weeks, you should take
Progress Sel es to track your progress along the way. Each Progress Sel e should include the
frontal pro le and the side pro le so you can see your changes.

Remember, you see yourself everyday. As you progress through the plan, it is going to be tough
to see how your body is changing. is is why we want to take progress photos every two weeks.
With commitment to your goal, you will see your body changing through your progress sel es.
ey might not seem dramatic every two weeks, but when you compare week 14 to week 1,
you re sure to be amazed.

Remember, it takes 4 weeks for you to see your body changing; it takes 8 weeks for friends and
family; and it takes 12 weeks for the rest of the world. Keep going.

Measurements
You should also nd a measuring tape and take your measurements speci cally your waist,
chest, and hips. If you re up for it, jump on the scale if that scares you, don't fret it is more
accurate to take measurements around your waist, chest and hips anyway. You don't need to
weigh yourself or measure yourself every day. Instead, take your measurements when you take
your progress sel es.

We have included Fitness Progress Tracking Sheets in the appendix for you to track your
measurements and, more importantly, your progress as you go through this plan.

TRACKING YOUR PROGRESS 11

 GETTING STARTED

e Bombshell Body Guide is a complete lifestyle change. at means reworking

the things that are holding you back from becoming the best version of you.
Before starting, go through your kitchen and pantry and get rid of anything that
is destructive to your health in the food category (this includes most packaged
food, processed foods, sugars, alcohol). Promise yourself you will try to get at
least 7-8 hours of solid sleep per night. Start drinking more water. Seriously, like
right now. Go get a big glass of water and down it. We cannot stress how
important rest and proper water consumption is for your health. Remember, you
have to work hard to get the results you want, but anything worth having is
worth working for!

e rst segment of The Bombshell Body Guide is set over 14 weeks, with three
total body workouts per week. Each workout in this series only utilizes
bodyweight for resistance so be sure to focus on the muscle groups you are
working in each exercise move to get the best results. For example, on a
bodyweight overhead press, you must connect your mind to the shoulders and
upper body and contract those muscles to e ectively resistance train with your
own bodyweight.

Before each workout make sure you do the warm up. is is a crucial part of the
workout warming up helps lubricate your joints to prevent injury. Stretching
before and after the warm up will also help to prevent injury.

Each workout includes 10 exercises and you will perform each exercise for 30
seconds, back-to-back. You will do three rounds of the exercises and then it's on
to the cool down. Trust us, you will be ready for it. It is helpful to download an
interval app on your phone or a use a stopwatch so you can stick to the 30
seconds and transition to the next move quickly. is will keep your heart rate
elevated and get you through your workout quickly so you can get on with the
rest of your day!

Okay let's get our sweat on!

GETTING STARTED 12
 WARM UP
Complete one of the following warm ups every day at the beginning of each workout.

Do each move for 30 seconds, and repeat twice. Use one of these two warm
ups interchangeably. Remember, the warm up is a very important part of each
workout. It is the time when we literally get our body warm, increase heart
rate and blood ow, and lubricate the joints to help prevent any possible
injury. We honestly cannot stress this enough, NEVER SKIP THE WARM UP!

Pro Tip: Timing yourself is important, however don't feel like you absolutely
have to use a timer. Just count in your head to 30, we promise you're getting
all the bene ts!

01 02
Option Option

1. March 1. Deep Breaths

2. Step Tap Reach 2. Power Skip
3. Jump Rope 3. Jumping Jacks
4. Shoulder Rolls 4. Arm Circles
5. Hamstring Curls 5. Right Knee rusters
6. Jog in Place 6. Left Knee rusters

WARM UP 13
 WARM UP OPTION 1

1
March: Stand up tall, march in place by
lifting each knee high in front of you, one
at a time.
2
Step Tap Reach: Step out with your
right foot to tap the ground while
reaching your left arm to up to the side as
if you are making a diagonal line across
your body, then switch sides.

3
Jump Rope: Jump 1 to 2 inches o the
oor, giving rope just enough space to slip
under your feet only the balls of your
feet should touch the oor. Keep elbows
close to your sides as you turn the rope. e
movement comes from the wrists and
forearms, not the shoulders. You can
always do this without the rope and keep
the legs and arms moving.
4
Shoulder Rolls: Stand with feet shoulder width
apart and knees slightly bent. Relax your neck as you
reach one arm up and roll it back in a circular motion
as if you are doing a back stroke in a swimming pool.
5 Switch sides each time.

Hamstring Curls: Standing with feet wider

than hip width, bend at the knee and raise up one
foot towards your butt. Drop that foot and do the
same thing on the other side.
6
Jog in Place: is one is very literal.
Place your arms by your sides at a 90
degree angle as you jog in place.

WARM UP: OPTION 1 14

 WARM UP OPTION 2

1
Deep Breaths:: Stand up and breathe in
deeply as you reach your arms up overhead.
Hold the breath at the top for a few seconds
and then as you exhale slowly lower your
arms. Repeat.

2
Power Skip: Propel yourself as high as you
can with each skip by driving your knee up into
the air. As you punch each knee up, swing your
opposite hand upward to get as much vertical lift
as possible.

3
Jumping Jacks: Stand with arms by
your side. Move feet out as you move your
arms overhead and then jump back. To
speed up your jumping jacks, stay on your
toes throughout the jumps.

4
Arm Circles: Stand with
arms extended by the sides,
perpendicular to the torso.
Slowly make clockwise circles
(about one foot in diameter).
en reverse the movement,
going counter-clockwise.

5 & 6
Knee Thruster: Tuck your arms
into your chest then bring the knee
up while crunching in.

Do both the right side, and the left

side.
WARM UP: OPTION 2 15
 COOL DOWN
Complete one of the following cool downs every day at the end of each workout.

Just like the warm up, the cool down is a very important part of all exercise. It is the time
when we stretch and use light exercise to calm our muscles down. It helps prevent injury
and muscle soreness so you want to cool down the entire body after each workout. It should
last for 5-10 minutes depending on how much time you have. Just like the warm up, we
honestly cannot stress this enough, NEVER SKIP THE COOL DOWN!

Perform each move for at least 30 seconds:

Pro Tip: Timing yourself is important, however don't feel like you absolutely have to use a
timer. Just count in your head to 30, we promise you're getting all the bene ts!

01 02
Option Option

1. Arm Hug 1. Forward Fold

2. Tricep Stretch 2. Hamstring Stretch
3. Full Body Circle 3. Butter y Stretch
4. Runner s Lunge 4. Cobra
5. Downward Dog Walk 5. Deep Breaths

COOL DOWN 16
 COOL DOWN OPTION 1

1
Arm Hug: Stretch your arms out to 2
the sides and then bring them in to give
yourself a big hug. Repeat alternating Tricep Stretch: Put one arm
which arm crosses on top. overhead, and bend the elbow so the
forearm hangs behind the head.
Place your other hand just past your
elbow for a nice stretch. Switch sides
and repeat.
3
Full Body Circle: Stand with a slight bend at the knee and reach both arms
overhead. With straight arms, draw a full circle as big as you can by swinging your
arms from overhead to the side, sweeping the forward and ending back with your arms
overhead. Repeat in the opposite direction.

4
Runner s Lunge: Place one foot forward and bend
the knees into a deep lunge position. Place both hands
on the ground or on something to stabilize yourself.
Drop the back knee and hold. Repeat on the other side.

5
Downward Dog Walk: Face the oor and place your hands
about shoulder width apart. Press into the ground as you raise your
hips towards the ceiling, creating an "A" with your body. Your legs
should be about hip width apart while you bend at the knees and
walk your feet in and out to stretch your lower body.

COOL DOWN: OPTION 1 17

 COOL DOWN OPTION 2

1
Forward Fold: Stand up tall, reach
your arms overhead then slowly bend at
the hips, lowering your hands towards the
oor. Hold then repeat.

2
Hamstring Stretch: Sit on the oor with both legs
stretched out in front of you. Extend your arms and reach
towards your toes while bending at the waist. Hold this for
about 10 seconds then sit up and repeat.

3
Butter y Stretch: Sit on the oor with
the soles of your feet together and sit up
tall. Press your knees towards the ground as
you bend forward dropping your chin
towards your feet. Hold for 15 seconds then
repeat.

4
Cobra: Lie at on your belly and place your hands at
your sides near your chest. Press your hands into the
oor as you raise your head, shoulders and chest o the
ground. Hold the pose for 10 seconds at the top then
slowly lower and repeat.

5
Deep Breaths: Stand up and breathe in deeply as
you reach your arms up overhead. Hold the breath at
the top for a few seconds and then as you exhale slowly
lower your arms. Repeat.

COOL DOWN: OPTION 2 18

 WEEK 1
WORKOUTS: Each workout consists of 10 moves, performed for 30 seconds each, then
repeated 2 more times for a total of 3 full circuits. (Note: For the rst few weeks, everyone
should start with the modi ed versions to build your strength and endurance). Remember to
check out the library if you're not familiar with the workout!

Pro Tip: Timing yourself is important, however don't feel like you absolutely have to use a
timer. Just count in your head to 30, we promise you're getting all the bene ts!

01 02 03
Workout Workout Workout

1. Modi ed Push Up 1. Squat 1. Right Leg Side Lunge

2. Lunge Hold 2. Reverse Lunge 2. Left Leg Side Lunge
3. Standing Mummy Crunch 3. Modi ed Burpee 3. Modi ed Push Up
4. Modi ed Mountain 4. Superman 4. Chair Squat
Climber 5. Bridge 5. Right Side Standing
5. Standard Plank 6. Modi ed Push Up Oblique Crunch
6. Side Plank 7. Crunch 6. Left Side Standing
(keep bottom knee down) 8. Wall Sit Oblique Crunch
7. Basic Squat 9. Right Side Plank 7. Jumping Jacks
8. Good Morning [Link] side Plank 8. Standard Plank
9. Bicycle Crunch 9. Table
10. Table 10. Full Mountain Climber

WORKOUTS: WEEK 1 19
 WEEK 1 WORKOUT 01

1
Modi ed Push Up: Lie face down on the oor and place your palms
at on the ground outside your shoulders and bend the knees so your
calves are o the oor. Push through your hands until your head, torso
and thighs are o the oor, then lower yourself back down.

2
Lunge Hold: Starting with both feet together,
step about three feet forward with one foot, bending
that knee in a 90 degree angle, keeping it in-line with
the ankle and pointing your back knee down. Watch
yourself lunge in a mirror and make. Make sure to
keep your knees, hips and shoulders facing forward.
Distribute your bodyweight evenly and hold.

3
Standing Mummy Crunch: Stand with feet
slightly wider than hip width apart, with your
weight on your right leg. Cross your arms over your
chest like a mummy. Crunch your torso to the left,
bringing your left knee and left elbow toward each
other as if trying to crack a nut between your ribs.
Return to previous position.

4
Modi ed Mountain Climber: Face the chair
and hold on to the seat with your hands shoulder width
apart. Walk both legs out behind you until you are on
your toes in the start of a push up position. Bring your
left knee toward the chair without touching it, then
back, and quickly switch legs.

5
Standard Plank: Plant the hands directly under the
shoulders like you're about to do a push up. Ground the toes and
squeeze the core and glutes to stabilize the body. Your legs
should be working but be careful not to lock or hyperextend your
knees. Neutralize the neck and spine by looking at a spot on the
oor about a foot beyond the hands. Your head should be in-line
with your back. Remember to breathe.

WORKOUTS: WEEK 1 WORKOUT 01 20

 WEEK 1 WORKOUT 01

6
Side Plank (with modi cations): Lie on one side with the legs
stacked on top of one another. Prop the body up on the hand with the
elbow extended or the forearm on the ground while keeping the feet
stacked. Modify the position by placing the bottom knee down.

7
Squat: Hold your arms straight out in front of your body at shoulder level parallel to
the ground. Keep your spine in a neutral position meaning, don't round your back, but
also don't hyper extend and overarch your back. Weight should be on the heels and the
balls of your feet. Push your butt and hips back as you bend your knees. Keep your knees
behind or in-line with your third toe. Squat down until your thighs are parallel to the
oor.

8
Good Morning: Feet should be placed shoulder width apart. Tighten
your abs and remember to breathe normally. Keeping the back straight,
bend at the hips until the hamstring muscles at the rear of the thigh start
to limit your movement. Bend a little further to give them a stretch, but
not so that you feel pain or discomfort. Maintain a straight back as you
would when lifting from the oor: don't curl the back over. e legs should
be kept straight: do not bend the knees.

9
Bicycle Crunch: Lie at on the oor with your lower back pressed to the
ground (pull your navel in to target your deep abs). Put your hands behind
your head, then bring your knees in towards your chest and lift your
shoulder blades o the ground, but be sure not to pull on your neck.
Straighten your right leg out to a 45 degree angle from the ground while
turning your upper body to the left, bringing your right elbow towards the
left knee. Make sure your rib cage is moving and not just your elbows. Do the
same motion on the other side to complete one rep.
10
Reverse Plank (also known as a Table): Sit on the oor with
your legs extended in front of you. Place your palms on the oor slightly
behind and outside your hips with your ngers spread wide. Press into your
palms, and lift your hips and torso toward the ceiling. Look up to the
ceiling, point your toes, and keep your arms and legs straight. Keep your
entire body strong, and form a straight line from your head to your heels.
Squeeze your core and try to pull your belly button back toward your spine.

WORKOUTS: WEEK 1 WORKOUT 01 21

 WEEK 1 WORKOUT 02

1
Squat: Hold your arms straight out in front of your body at shoulder level parallel to the
ground. Keep your spine in a neutral position meaning, don't round your back, but also
don't hyper extend and overarch your back. Weight should be on the heels and the balls of
your feet. Push your butt and hips back as you bend your knees. Keep your knees behind or
in-line with your third toe. Squat down until your thighs are parallel to the oor.

2
Reverse Lunge: Stand tall with your hands at
your hips. Take a large and controlled step backward
with your left foot. Lower your hips so that your right
thigh (front leg) becomes parallel to the oor with your
right knee positioned directly over your ankle. Your left
knee should be bent at a 90 degree angle and pointing
toward the oor with your left heel lifted. Returning to
a standing position by pressing your right heel into the
oor and bringing your left leg forward. Repeat,
stepping back with the right leg.
3
Modi ed Burpee: Place your hands on a bench or other
sturdy surface between knee and waist height. Step back, one leg
at a time to an angled plank position. Hold this stance for a
moment before stepping forward one leg at a time. e lower you
place your hands, the more challenging the exercise is. As you
become more adept at burpees, perform this modi cation on level
ground. Instead of jumping back and forth with both feet
simultaneously, step with one leg at a time. You can also remove
the jump at the end of the burpee and simply return to a 4
standing position. ese modi cations eliminate the explosive
movements and lessen the impact on your joints. Superman: Lie face down and simultaneously
raise your arms, legs, and chest o of the oor and
hold this contraction for 2 seconds. Tip: Squeeze
your lower back to get the best results from this
exercise. Remember to exhale during this movement.
Note: When holding the contracted position, you
should look like Superman when he is ying.
5
Bridge: Lie on your back with your knees bent and your feet at on the oor, approximately hip distance apart.
Your feet should be in a comfortable position not too close to your butt, about in-line with your knees. You should
be able to easily nd the neutral spine. Experiment with di erent placements of your feet to nd the best t. Keeping
your torso in one at piece, press your heels to the ground and squeeze your butt as you lift your hips up o the oor.
Come up high enough that your body makes a straight line from your shoulders to your knees. Don't press up so high
that you can't see your knees. Maintain a neutral spine as you come back down to the mat.

WORKOUTS: WEEK 1 WORKOUT 02 22

 WEEK 1 WORKOUT 02

6
Modi ed Push Up: Lie face down on the oor and place your palms at on
the ground outside your shoulders and bend the knees so your calves are o the
oor. Push through your hands until your head, torso and thighs are o the oor,
then lower yourself back down.

7
Crunch: Lie at on your back with your feet at on the ground, or
resting on a bench with your knees bent at a 90 degree angle. Now
place your hands lightly on either side of your head, keeping your
elbows in. While pushing the small of your back down in the oor to
better isolate your abdominal muscles, begin to roll your shoulders
o the oor. Continue pushing down as hard as you can with your
lower back as you contract your abdominals and exhale. Your
shoulders should only come about four inches o the oor, and your
lower back shouldn't come up at all. After the one-second
contraction, inhale as you slowly come down to the starting position.

8
Wall Sit: Stand with your back against a wall and your feet about 2 feet in front
of it. Slide down until your knees are at about 90 degree angles and keep the abs
contracted. Hold for the requested amount of time.

9 & 10
Side Plank (with modi cations): Lie on one
side with the legs stacked on top of one another. Prop
the body up on the hand with the elbow extended or the
forearm on the ground while keeping the feet stacked.
Modify the position by placing the bottom knee down.

WORKOUTS: WEEK 1 WORKOUT 02 23

 WEEK 1 WORKOUT 03

1 & 2
Side Lunge: Start with both feet together then take a large step with your
right foot to the right side and lunge toward the oor. Make sure your right
knee does not extend past your toes and keep your left leg relatively straight.
Push o through your right foot to return to the start.

3
Modi ed Push Up: Lie face down on the oor and place your palms at on
the ground outside your shoulders and bend the knees so your calves are o the
oor. Push through your hands until your head, torso and thighs are o the oor,
then lower yourself back down.

4
Chair Squat: Stand in front of a chair with your feet
hip width apart. Slowly lower your glutes toward the
chair without actually sitting down. Keep your knees
over your ankles and place your weight in your heels
throughout the full range of motion. Straighten your
body upright and repeat.

5 & 6
Standing Oblique Crunch: Stand with feet slightly wider than
hip width apart, with your weight on your right leg. Stretch your left
arm overhead to the right so you feel a stretch in your left side waist
(aka your oblique). Crunch your torso to the left, bringing your left knee
and left elbow toward each other as if trying to crack a nut between your
ribs. Return to previous position.

WORKOUTS: WEEK 1 WORKOUT 03 24

 WEEK 1 WORKOUT 03

7
Jumping Jacks: Stand with arms by your side.
Move feet out as you move your arms overhead and
then jump back. To speed up your jumping jacks, stay
on your toes throughout the jumps.

8
Standard Plank: Plant the hands directly under the shoulders like
you're about to do a push up. Ground the toes and squeeze the core and
glutes to stabilize the body. Your legs should be working but be careful not
to lock or hyperextend your knees. Neutralize the neck and spine by looking
at a spot on the oor about a foot beyond the hands. Your head should be in-
line with your back. Remember to breathe.

9
Reverse Plank (also known as a Table): Sit on the oor with
your legs extended in front of you. Place your palms on the oor slightly
behind and outside your hips with your ngers spread wide. Press into your
palms, and lift your hips and torso toward the ceiling. Look up to the
ceiling, point your toes, and keep your arms and legs straight. Keep your
entire body strong, and form a straight line from your head to your heels.
Squeeze your core and try to pull your belly button back toward your spine.

10
Full Mountain Climber: Face down in a Plank
position, like above on the chair but now on the oor.
Bring your left knee toward the middle of your chest
then release it back down to starting position as you
swap and bring your right knee towards the middle of
your chest. Imagine your legs climbing up a
mountain, but on the oor.

WORKOUTS: WEEK 1 WORKOUT 03 25

 WEEK 2
WORKOUTS: Each workout consists of 10 moves, performed for 30 seconds
each, then repeated 2 more times for a total of 3 full circuits. Remember to
check out the library if you're not familiar with the workout!

04 05 06
Workout Workout Workout

CARDIO BLAST

 Jumping Jacks  Modi ed Push Up  Good Morning

 Fast Feet  Wall Sit  Right Side Curtsy Lunge
 Right Leg Front Kick,  Bicycle Crunch  Left Side Curtsy Lunge
Back Kick  Table  Walk Out Push Up
 March  Squat  Right Side Plank
 Left Leg Front Kick, Back  Speed Bag  Left Side Plank
Kick  Walk Out to Pank Hold  Fast Feet
 Full Mountain Climber  Full Mountain Climber  Sumo Squat
 Right Side Plank Leg Lift  Right Side Standing  Arm Circles
 Left Side Plank Leg Lift Oblique Crunch  Scissors
 Jog in Place  Left Side Standing
 Squat Oblique Crunch

WORKOUTS: WEEK 2 26
 WEEK 2 WORKOUT 04

1
Jumping Jacks: Stand with arms by your side. Move feet out as you
move your arms overhead and then jump back. To speed up your jumping
jacks, stay on your toes throughout the jumps.

2
Fast Feet: Get into a wide
football-like stance then step quickly
in place. is wakes up the link
between your brain and muscles.

3 & 4
Front Kick, Back Kick: Stand
with your feet shoulder width apart,
lift one leg and kick it up high in
front of you. Lower your leg then
kick it back like a horse.

5
March: Stand up tall, march in
place by lifting each knee high in
front of you, one at a time.

6
Full Mountain Climber: Face down in a Plank position, like
above on the chair but now on the oor. Bring your left knee toward
the middle of your chest then release it back down to starting position
as you swap and bring your right knee towards the middle of your
chest. Imagine your legs climbing up a mountain, but on the oor.

WORKOUTS: WEEK 2 WORKOUT 04 27

 WEEK 2 WORKOUT 04

7 & 8
Side Plank Leg Lift: Place your right forearm on the ground.
Extend both legs so that your body is in one straight line, balancing on
the outside edge of your right foot. Flex both feet, and reach your left
hand to the ceiling. Keeping your spine lengthened and your abs
engaged, lift your left leg up just higher than your top hip. en slowly
lower it back to your bottom leg. Keep your waist up and lifted, and
don't sink into your bottom shoulder.

9
Jog in Place: is one is very literal.
Place your arms by your sides at a 90
degree angle as you jog in place.

10
Squat: Hold your arms straight out in front of your body at shoulder level parallel to
the ground. Keep your spine in a neutral position meaning, don't round your back, but
also don't hyper extend and overarch your back. Weight should be on the heels and the
balls of your feet. Push your butt and hips back as you bend your knees. Keep your knees
behind or in-line with your third toe. Squat down until your thighs are parallel to the
oor.

WORKOUTS: WEEK 2 WORKOUT 04 28

 WEEK 2 WORKOUT 05

1
Modi ed Push Up: Lie face down on the oor and place your palms at on
the ground outside your shoulders and bend the knees so your calves are o the
oor. Push through your hands until your head, torso and thighs are o the oor,
then lower yourself back down.

2
Wall Sit: Stand with your back against a wall and your
feet about 2 feet in front of it. Slide down until your knees
are at about 90 degree angles and keep the abs contracted.
Hold for the requested amount of time.

3
Bicycle Crunch: Lie at on the oor with your lower back pressed to the
ground (pull your navel in to target your deep abs). Put your hands behind
your head, then bring your knees in towards your chest and lift your
shoulder blades o the ground, but be sure not to pull on your neck.
Straighten your right leg out to a 45 degree angle from the ground while
turning your upper body to the left, bringing your right elbow towards the
left knee. Make sure your rib cage is moving and not just your elbows. Do the
same motion on the other side to complete one rep.
4
Reverse Plank (also known as a Table): Sit on the oor with
your legs extended in front of you. Place your palms on the oor slightly
behind and outside your hips with your ngers spread wide. Press into your
palms, and lift your hips and torso toward the ceiling. Look up to the
ceiling, point your toes, and keep your arms and legs straight. Keep your
entire body strong, and form a straight line from your head to your heels.
Squeeze your core and try to pull your belly button back toward your spine.

5
Squat: Hold your arms straight out in front of your body at shoulder level parallel to
the ground. Keep your spine in a neutral position meaning, don't round your back, but
also don't hyper extend and overarch your back. Weight should be on the heels and the
balls of your feet. Push your butt and hips back as you bend your knees. Keep your knees
behind or in-line with your third toe. Squat down until your thighs are parallel to the
oor.

WORKOUTS: WEEK 2 WORKOUT 05 29

 WEEK 2 WORKOUT 05

6
Speed Bag: Stand with your feet about shoulder width apart. Hold your sts up at chin
level, and raise your elbows so they are almost parallel to the ground. Execute a front circle
punch with one hand. e circle should be small; just large enough to bring your st back
into position near your chin, switch arms and repeat at full speed.

7
Walk Out to Plank Hold: Like the Inchworm, stand up tall with the legs straight, and bring the ngertips to the
oor. Keeping the legs straight (but not locked), slowly lower the torso toward the oor, then walk the hands forward.
Once in a Plank position, hold.

8
Full Mountain Climber: Face down in a Plank position, like
above on the chair but now on the oor. Bring your left knee toward
the middle of your chest then release it back down to starting position
as you swap and bring your right knee towards the middle of your
chest. Imagine your legs climbing up a mountain, but on the oor.

9 & 10
Standing Oblique Crunch: Stand with feet slightly wider than
hip width apart, with your weight on your right leg. Stretch your left
arm overhead to the right so you feel a stretch in your left side waist
(aka your oblique). Crunch your torso to the left, bringing your left knee
and left elbow toward each other as if trying to crack a nut between your
ribs. Return to previous position.

WORKOUTS: WEEK 2 WORKOUT 05 30

 WEEK 2 WORKOUT 06

1
Good Morning: Feet should be placed shoulder width apart. Tighten
your abs and remember to breathe normally. Keeping the back straight,
bend at the hips until the hamstring muscles at the rear of the thigh start
to limit your movement. Bend a little further to give them a stretch, but
not so that you feel pain or discomfort. Maintain a straight back as you
would when lifting from the oor: don't curl the back over. e legs should
be kept straight: do not bend the knees.

2 & 3
Curtsy Lunge: Stand up straight then step the
left leg back behind the right, bending the knees and
lowering the hips until the right thigh is almost
parallel to the oor. Remember to keep the torso
upright and the hips square.

4
Walk Out Push Up: Begin on all fours with the core
engaged, slowly walk the hands forward, staying on the toes
but not moving them forward. en, lower down to a push up.
Next, gradually walk the hands backwards to the starting
position. Be sure to maintain stability and balance.

5 & 6
Side Plank (with modi cations): Lie on one side with the legs
stacked on top of one another. Prop the body up on the hand with the
elbow extended or the forearm on the ground while keeping the feet
stacked. Modify the position by placing the bottom knee down.

7
Fast Feet: Get into a wide
football-like stance then step quickly
in place. is wakes up the link
between your brain and muscles.

WORKOUTS: WEEK 2 WORKOUT 06 31

 WEEK 2 WORKOUT 06

8
Sumo Squat: Position your feet wider than your hips with your toes and
knees facing forward. Keep your head up and your spine lengthened so there is no
curve in your back. Place your arms at your sides or bring your hands in front of
your chest to assist with balance. Inhale, bend your knees and lower your thighs
to a comfortable depth or until they are parallel with the oor. Don't let your
knees move forward beyond your toes. Exhale, press your heels onto the oor and
straighten your legs to the starting position.

9
Arm Circles: Stand with your arms
extended to the sides, perpendicular to the
torso. Slowly make clockwise circles. en
reverse the movement, going counter-clockwise.

10
Scissors: Lie at on your back. You can extend your arms so they're
against the sides of your body with your palms pressing into the oor, or
you can bend your elbows and place your palms under your head. Bend your
knees and draw them into your ribs. is will make it easier to pull your
navel in towards your spine and actively press your lower back at on the
ground. Lift both legs straight up toward the ceiling, continuing to engage
your abs and press your lower back into the ground. Keeping your core
strong, slowly lower your right leg until it is a few inches away from the
ground. Lift your right leg back up as you lower your left leg down towards
the ground. Keep the movements slow and steady, moving with control,
keeping your core engaged, and your lower back pressed into the oor.

WORKOUTS: WEEK 2 WORKOUT 06 32

 WEEK 3
WORKOUTS: Each workout consists of 10 moves, performed for 30 seconds
each, then repeated 2 more times for a total of 3 full circuits. Remember to
check out the library if you're not familiar with the workout!

07 08 09
Workout Workout Workout

 Walk Out Push Up  Squat with Leg Raise  Walk Out Push Up
 Plié Squat  High Plank, Low Plank  Monkey Squat
 Double Crunch  Full Mountain Climber  Jumping Jacks
 High Plank, Low Plank  Double Crunch  Good Morning
 Bridge rust  Pike Press  Bicycle Crunch
 Right Leg Side Lunge  Reverse Lunge  Plank Leg Lift Switch
 Left Leg Side Lunge  Fast Feet  Floor Dips
 Right Side Standing  Bear Crawl  Bridge Single Leg rust
Oblique Crunch  Standing Toe Taps  Right Leg Side Lunge
 Left Side Standing  Jump Rope  Left Leg Side Lunge
Oblique Crunch
 Jumping Jacks

WORKOUTS: WEEK 3 33
 WEEK 3 WORKOUT 07

1
Walk Out Push Up: Begin on all fours with the core
engaged, slowly walk the hands forward, staying on the toes
but not moving them forward. en, lower down to a push up.
Next, gradually walk the hands backwards to the starting
position. Be sure to maintain stability and balance.

2
Plié Squat: Start standing with your feet slightly wider than hip width
apart, and your toes turned out about 45 degrees. Lift your heels o the
oor, balancing on the balls of your feet, bend your knees, and lower down,
keeping your hips under your shoulders and your back straight. Make sure
your knees don't go over your toes as they bend. Slowly straighten back up
and then lower your heels. Be sure to keep your abs drawn in tight to help
with your balance during this move.
3
Double Crunch: Lie on your back with knees bent and feet on the oor.
Intertwine ngers behind head keeping the elbows open. Lift your feet o
of the ground until your thighs are perpendicular to the ceiling.
Simultaneously curl your knees into your chest while exhaling and bringing
your shoulders slightly o of the ground. Simultaneously lower shoulders
and hips back to the ground while inhaling.

4
High Plank, Low Plank: Get in the Plank position, with hands under
elbows, elbows under shoulders, and abdominals and lower ribs pulled in; core
engaged. ighs are pushing up while the heels push back. Hug all your muscles
into the midline of the body then roll WAY forward on your toes. ( is ensures
you will lower down with your arms in a 90 degree angle.) Now lower down
until your arms form a 90 degree angle and stop there.

5
Bridge Thrust: Just like the Bridge, lie on your back with your knees bent
and your feet at on the oor, approximately hip distance apart. Your feet
should be in a comfortable position not too close to your butt, about in-
line with your knees. You should be able to easily nd the neutral spine.
Experiment with di erent placements of your feet to nd the best t.
Keeping your torso in one at piece, press your heels to the ground and
squeeze your butt as you thrust your hips toward the sky. Come up high
enough that your body makes a straight line from your shoulders to your knees. Don't press up so high that you can't see
your knees. Maintain a neutral spine as you come back down to the oor.

WORKOUTS: WEEK 3 WORKOUT 07 34

 WEEK 3 WORKOUT 07

6 & 7
Side Lunge: Start with both feet together then take a large step with your
right foot to the right side and lunge toward the oor. Make sure your right
knee does not extend past your toes and keep your left leg relatively straight.
Push o through your right foot to return to the start.

8 & 9
Standing Oblique Crunch: Stand with feet slightly wider than
hip width apart, with your weight on your right leg. Stretch your left
arm overhead to the right so you feel a stretch in your left side waist
(aka your oblique). Crunch your torso to the left, bringing your left knee
and left elbow toward each other as if trying to crack a nut between your
ribs. Return to previous position.

10

Jumping Jacks: Stand with arms by your side.

Move feet out as you move your arms overhead and then
jump back. To speed up your jumping jacks, stay on your
toes throughout the jumps.

WORKOUTS: WEEK 3 WORKOUT 07 35

 WEEK 3 WORKOUT 08

1
Squat with Leg Raise: Stand tall with the feet hip width apart, hands
on your hips. Squat until thighs are almost parallel to oor. Stand up while
lifting your left leg o the oor and extending it out to the side; hold for one
second. Lower your leg back to oor as you return to a squat position. Stand
back up, this time lifting your right leg. (If this move is too di cult, hold the
back of a sturdy chair or wall for support until you become stronger.)

2
High Plank, Low Plank: Get in the Plank position, with hands under
elbows, elbows under shoulders, and abdominals and lower ribs pulled in; core
engaged. ighs are pushing up while the heels push back. Hug all your muscles
into the midline of the body then roll WAY forward on your toes. ( is ensures
you will lower down with your arms in a 90 degree angle.) Now lower down
until your arms form a 90 degree angle and stop there.

3
Full Mountain Climber: Face down in a Plank position,
like above on the chair but now on the oor. Bring your left knee
toward the middle of your chest then release it back down to
starting position as you swap and bring your right knee towards
the middle of your chest. Imagine your legs climbing up a
mountain, but on the oor.

4
Double Crunch: Lie on your back with knees bent and feet on the oor.
Intertwine ngers behind head keeping the elbows open. Lift your feet o
of the ground until your thighs are perpendicular to the ceiling.
Simultaneously curl your knees into your chest while exhaling and bringing
your shoulders slightly o of the ground. Simultaneously lower shoulders
and hips back to the ground while inhaling.

5
Pike Press: Place your feet up on a bench and your hands on the
ground. With your chest towards the oor, keep your legs straight and
bend at the waist so your shoulders and head are pointed towards the
ground, creating an "A" with your body. Bend at the elbows and lower
your shoulders towards the oor. Touch your head to the oor and then
push yourself back up.

WORKOUTS: WEEK 3 WORKOUT 08 36

 WEEK 3 WORKOUT 08

6
Reverse Lunge: Stand tall with your hands at your hips. Take a large and controlled step
backward with your left foot. Lower your hips so that your right thigh (front leg) becomes
parallel to the oor with your right knee positioned directly over your ankle. Your left knee
should be bent at a 90 degree angle and pointing toward the oor with your left heel lifted.
Returning to a standing position by pressing your right heel into the oor and bringing your
left leg forward. Repeat, stepping back with the right leg.

7
Fast Feet: Get into a wide
football-like stance then step quickly
in place. is wakes up the link
between your brain and muscles.

8
Bear Crawl: Starting on the hands and knees, rise up onto the toes, tighten
the core, and slowly reach forward with the right arm and right knee, followed
by the left side.

9
Standing Toe Taps: Stand with some space
in front of you and behind you. Keeping your legs
straight, bend at the waist until your upper body
hangs down naturally in front of you. Tap your
toes out in front of you, then switch feet.

10
Jump Rope: Jump 1 to 2 inches o the oor, giving rope just
enough space to slip under your feet only the balls of your feet
should touch the oor. Keep elbows close to your sides as you turn
the rope. e movement comes from the wrists and forearms, not
the shoulders. You can always do this without the rope and keep
the legs and arms moving.

WORKOUTS: WEEK 3 WORKOUT 08 37

 WEEK 3 WORKOUT 09

1
Walk Out Push Up: Begin on all fours with the core engaged, slowly
walk the hands forward, staying on the toes but not moving them forward.
en, lower down to a push up. Next, gradually walk the hands backwards
to the starting position. Be sure to maintain stability and balance.

2
Monkey Squat: Reach down and grab your
ankles or toes. Keeping your upper body
completely still, bend at the knees and lower
your butt towards your ankles. Return to the
starting position and repeat.

3
Jumping Jacks: Stand with arms by
your side. Move feet out as you move your
arms overhead and then jump back. To
speed up your jumping jacks, stay on your
toes throughout the jumps.

4
Good Morning: Feet should be placed shoulder width
apart. Tighten your abs and remember to breathe normally.
Keeping the back straight, bend at the hips until the
hamstring muscles at the rear of the thigh start to limit your
movement. Bend a little further to give them a stretch, but
not so that you feel pain or discomfort. Maintain a straight
back as you would when lifting from the oor: don't curl the
back over. e legs should be kept straight: do not bend the
knees.

5
Bicycle Crunch: Lie at on the oor with your lower back pressed to
the ground (pull your navel in to target your deep abs). Put your hands
behind your head, then bring your knees in towards your chest and lift
your shoulder blades o the ground, but be sure not to pull on your neck.
Straighten your right leg out to a 45 degree angle from the ground while
turning your upper body to the left, bringing your right elbow towards
the left knee. Make sure your rib cage is moving and not just your
elbows. Do the same motion on the other side to complete one rep.

WORKOUTS: WEEK 3 WORKOUT 09 38

 WEEK 3 WORKOUT 09

6
Plank Leg Lift Switch: Get into Plank position with your abs in
tight. Engage your glutes to lift and hold one foot a few inches o the
oor. Keep your foot exed and then switch legs.

7
Floor Dips: Start on the ground with arms straight under you, ngers
pointed toward body, knees bent, feet at on oor, and your bottom o the
ground. Bend your elbows to bring your hips to the oor then lift back up
then lift back up then lift back up.

8
Bridge Single Leg Thrust: Just like the Bridge rust, lie on
your back with your knees bent and your feet at on the oor,
approximately hip distance apart. Your feet should be in a
comfortable position not too close to your butt, about in-line with
your knees. You should be able to easily nd the neutral spine.
Experiment with di erent placements of your feet to nd the best t.
Next, lift one leg straight up in the air, keeping your torso in one at
piece, press your heels to the ground and squeeze your butt as you
thrust your hips toward the sky. Come up high enough that your body
makes a straight line from your shoulders to your knees. Don't press
up so high that you can't see your knees. Keep the lifted leg up and
maintain a neutral spine as you come back down to the oor.

9 & 10
Side Lunge: Start with both feet together then take a large step with your
right foot to the right side and lunge toward the oor. Make sure your right
knee does not extend past your toes and keep your left leg relatively straight.
Push o through your right foot to return to the start.

WORKOUTS: WEEK 3 WORKOUT 09 39

 WEEK 4
WORKOUTS: Each workout consists of 10 moves, performed for 30 seconds
each, then repeated 2 more times for a total of 3 full circuits. Remember to
check out the library if you're not familiar with the workout!

10 11 12
Workout Workout Workout

 Plié Squat  Pike Press  Reverse Lunge

 Close Leg Squat  Monkey Squat  Squat
 Inchworm  Bear Crawl  Walk Out Push Up
 Jump Rope  Crab Walk  Reverse Plank
 Crab Walk  Arm to Leg Crunch  Squat rust
 Bicycle Crunch  High Plank, Low Plank  Down Dog Leg Lift
 Right Side Plank  Good Morning  Bridge Single Leg Thrust
 Left Side Plank  Fast Feet  Bicycle Crunch
 Power Skip  Right Side Standing  Scissors
 Standing Toe Taps Oblique Crunch  Double Crunch
 Left Side Standing
Oblique Crunch

WORKOUTS: WEEK 4 40
 WEEK 4 WORKOUT 10

1
Plié Squat: Start standing with your feet slightly wider than hip width apart,
and your toes turned out about 45 degrees. Lift your heels o the oor, balancing
on the balls of your feet, bend your knees, and lower down, keeping your hips
under your shoulders and your back straight. Make sure your knees don't go over
your toes as they bend. Slowly straighten back up and then lower your heels. Be
sure to keep your abs drawn in tight to help with your balance during this move.

2
Close Leg Squat: Stand with your feet a few inches apart. Keep your head up at all
times (looking down will throw you o balance) and maintain a straight back by tucking
your tail bone. is will be your starting position. Slowly lower by bending the knees while
keeping your head up and your posture straight. Continue down until the space between your
upper legs and calves is slightly less than 90 degrees (your upper legs will be below parallel to
the oor). Inhale as lower down. en, as you exhale, push the oor with your heels and
straighten your legs back to the starting position.

3
Inchworm: Stand up tall with the legs straight, and put your
ngertips on the oor. Keeping the legs straight (but not locked),
slowly walk the hands forward lowering the torso toward the oor.
Once in a push up position, start taking tiny steps so the feet meet
the hands.

4
Jump Rope: Jump 1 to 2 inches o the oor, giving rope
just enough space to slip under your feet only the balls of
your feet should touch the oor. Keep elbows close to your sides
as you turn the rope. e movement comes from the wrists and
forearms, not the shoulders. You can always do this without the
rope and keep the legs and arms moving.

5
Crab Walk: Sit down, bend your knees and put your feet at on the
oor. Reach back and put your palms on the oor just behind your butt.
Tighten your stomach muscles and push through your feet and hands to
lift your butt o the oor. Keep your chest up as you simultaneously
move your left hand and right foot forward to take a step. Follow with a
step using your right hand and left foot.

WORKOUTS: WEEK 4 WORKOUT 10 41

 WEEK 4 WORKOUT 10

6
Bicycle Crunch: Lie at on the oor with your lower back pressed to the
ground (pull your navel in to target your deep abs). Put your hands behind
your head, then bring your knees in towards your chest and lift your
shoulder blades o the ground, but be sure not to pull on your neck.
Straighten your right leg out to a 45 degree angle from the ground while
turning your upper body to the left, bringing your right elbow towards the
left knee. Make sure your rib cage is moving and not just your elbows. Do the
same motion on the other side to complete one rep.

7 & 8
Side Plank (with modi cations): Lie on one side with the legs
stacked on top of one another. Prop the body up on the hand with the
elbow extended or the forearm on the ground while keeping the feet
stacked. Modify the position by placing the bottom knee down.

9
Power Skip: Propel yourself as high as you
can with each skip by driving your knee up into
the air. As you punch each knee up, swing your
opposite hand upward to get as much vertical
lift as possible.

10
Standing Toe Taps: Stand with some space
in front of you and behind you. Keeping your legs
straight, bend at the waist until your upper body
hangs down naturally in front of you. Tap your
toes out in front of you, then switch feet.

WORKOUTS: WEEK 4 WORKOUT 10 42

 WEEK 4 WORKOUT 11

1
Pike Press: Place your feet up on a bench and your hands on the
ground. With your chest towards the oor, keep your legs straight and
bend at the waist so your shoulders and head are pointed towards the
ground, creating an "A" with your body. Bend at the elbows and lower
your shoulders towards the oor. Touch your head to the oor and then
push yourself back up.

2
Monkey Squat: Reach down and grab your ankles or toes. Keeping
your upper body completely still, bend at the knees and lower your butt
towards your ankles. Return to the starting position and repeat.

3
Bear Crawl: Starting on the hands and knees, rise up onto the toes,
tighten the core, and slowly reach forward with the right arm and right
knee, followed by the left side.

4
Crab Walk: Sit down, bend your knees and put your feet at on the
oor. Reach back and put your palms on the oor just behind your butt.
Tighten your stomach muscles and push through your feet and hands to
lift your butt o the oor. Keep your chest up as you simultaneously
move your left hand and right foot forward to take a step. Follow with a
step using your right hand and left foot.

5
Arm to Leg Crunch: Lie on your back with your arms
behind you. Extend your legs at a 45 degree angle. Bring your
arms up over your chest and lift your shoulders o the mat while
raising your legs until they're perpendicular to the oor. Return
to start (don't let your legs touch the oor).

WORKOUTS: WEEK 4 WORKOUT 11 43

 WEEK 4 WORKOUT 11

6
High Plank, Low Plank: Get in the Plank position, with hands under
elbows, elbows under shoulders, and abdominals and lower ribs pulled in; core
engaged. ighs are pushing up while the heels push back. Hug all your muscles
into the midline of the body then roll WAY forward on your toes. ( is ensures
you will lower down with your arms in a 90 degree angle.) Now lower down
until your arms form a 90 degree angle and stop there.

7
Good Morning: Feet should be placed shoulder width apart. Tighten your abs
and remember to breathe normally. Keeping the back straight, bend at the hips
until the hamstring muscles at the rear of the thigh start to limit your movement.
Bend a little further to give them a stretch, but not so that you feel pain or
discomfort. Maintain a straight back as you would when lifting from the oor:
don't curl the back over. e legs should be kept straight: do not bend the knees.

8
Fast Feet: Get into a wide
football-like stance then step quickly
in place. is wakes up the link
between your brain and muscles.

9 & 10
Standing Oblique Crunch: Stand with feet slightly wider than
hip width apart, with your weight on your right leg. Stretch your left
arm overhead to the right so you feel a stretch in your left side waist
(aka your oblique). Crunch your torso to the left, bringing your left knee
and left elbow toward each other as if trying to crack a nut between your
ribs. Return to previous position.

WORKOUTS: WEEK 4 WORKOUT 11 44

 WEEK 4 WORKOUT 12

1
Reverse Lunge: Stand tall with your hands at your hips. Take a large and controlled step
backward with your left foot. Lower your hips so that your right thigh (front leg) becomes
parallel to the oor with your right knee positioned directly over your ankle. Your left knee
should be bent at a 90 degree angle and pointing toward the oor with your left heel lifted.
Returning to a standing position by pressing your right heel into the oor and bringing your
left leg forward. Repeat, stepping back with the right leg.

2
Squat: Hold your arms straight out in front of your body at
shoulder level parallel to the ground. Keep your spine in a neutral
position meaning, don't round your back, but also don't hyper
extend and overarch your back. Weight should be on the heels
and the balls of your feet. Push your butt and hips back as you
bend your knees. Keep your knees behind or in-line with your
third toe. Squat down until your thighs are parallel to the oor.

3
Walk Out Push Up: Begin on all fours with the core
engaged, slowly walk the hands forward, staying on the toes
but not moving them forward. en, lower down to a push up.
Next, gradually walk the hands backwards to the starting
position. Be sure to maintain stability and balance.

4
Table (also known as a Reverse Plank): Sit on the oor with your
legs extended in front of you. Place your palms, on the oor slightly behind
and outside your hips. Press into your palms, and lift your hips and torso
toward the ceiling. Look up to the ceiling, point your toes, and keep your
arms and legs straight. Keep your entire body strong, and form a straight
line from your head to your heels. Squeeze your core and try to pull your
belly button back toward your spine.

5
Squat Thrust: Like a Squat, hold your arms straight out in front of your body at
shoulder level parallel to the ground. Keep your spine in a neutral position. Your
weight should be on the heels and the balls of your feet. Push your butt and hips back
as you bend your knees. Keep your knees behind or in-line with your third toe. Squat
down until your thighs are parallel to the oor. Once you come back up, thrust your
hips toward the wall and squeeze your glutes.

WORKOUTS: WEEK 4 WORKOUT 12 45

 WEEK 4 WORKOUT 12

6
Down Dog Leg Lift: Begin on your hands and knees. Align your wrists directly under
your shoulders and your knees directly under your hips. Stretch your elbows and relax your
upper back. Distribute your weight evenly across your hands. Exhale as you tuck your toes and
lift your knees o the oor. Reach your pelvis up toward the ceiling, then draw your sit bones
toward the wall behind you. Gently begin to straighten your legs, but do not lock your knees.
Bring your body into the shape of an A. Imagine your hips and thighs being pulled
backwards from the top of your thighs. Do not walk your feet closer to your hands keep the
extension through your whole body. is is Downward-Facing Dog. Step both feet together.
en, with your arms and legs straight, inhale and lift your right leg straight back and up,
high in the air. Flex your right foot and reach back through your heel. Keep your standing leg
strong and your shoulders squared. Imagine that your hands and heels are aligned in one
7 straight, diagonal line.

Bridge Single Leg Thrust: Just like the Bridge rust, lie on your back
with your knees bent and your feet at on the oor, approximately hip distance
apart. Your feet should be in a comfortable position not too close to your butt,
about in-line with your knees. You should be able to easily nd the neutral spine.
Experiment with di erent placements of your feet to nd the best t. Next, lift
one leg straight up in the air, keeping your torso in one at piece, press your heels
to the ground and squeeze your butt as you thrust your hips toward the sky. Come
up high enough that your body makes a straight line from your shoulders to your
knees. Don't press up so high that you can't see your knees. Keep the lifted leg up
and maintain a neutral spine as you come back down to the oor.

8
Bicycle Crunch: Lie at on the oor with your lower back pressed to the
ground (pull your navel in to target your deep abs). Put your hands behind your
head, then bring your knees in towards your chest and lift your shoulder blades
o the ground, but be sure not to pull on your neck. Straighten your right leg out
to a 45 degree angle from the ground while turning your upper body to the left,
bringing your right elbow towards the left knee. Make sure your rib cage is
moving and not just your elbows. Do the same motion on the other side to
complete one rep.
9
Scissors: Lie at on your back. You can extend your arms so they're against the
sides of your body with your palms pressing into the oor, or you can bend your
elbows and place your palms under your head. Bend your knees and draw them into
your ribs. is will make it easier to pull your navel in towards your spine and actively
press your lower back at on the ground. Lift both legs straight up toward the ceiling,
continuing to engage your abs and press your lower back into the ground. Keeping
your core strong, slowly lower your right leg until it is a few inches away from the
ground. Lift your right leg back up as you lower your left leg down towards the
ground. Keep the movements slow and steady, moving with control, keeping your core
engaged, and your lower back pressed into the oor.

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 WEEK 4 WORKOUT 12

10

Double Crunch: Lie on your back with knees bent and feet on the oor.
Intertwine ngers behind head keeping the elbows open. Lift your feet o
of the ground until your thighs are perpendicular to the ceiling.
Simultaneously curl your knees into your chest while exhaling and bringing
your shoulders slightly o of the ground. Simultaneously lower shoulders
and hips back to the ground while inhaling.

WORKOUTS: WEEK 4 WORKOUT 12 47

 WEEK 5
WORKOUTS: Each workout will be 10 moves, performed for 30 seconds each
then repeat the full circuit twice more for a total of 3 sets. Remember to check
out the library if you're not familiar with the workout!

13 14 15
Workout Workout Workout

 Bear Crawl  Squat rust  Plié Squat with Lateral

 Crab Kick  Full Push Up Arm Raise
 Monkey Squat  Full Mountain Climber  Inchworm
 Boat Pose  Bridge rust  Right Side Plank Reach
 Inchworm  Russian Twist rough
 Donkey Kick  Skater  Left Side Plank Reach
 Pike Press  Bear Crawl
rough
 Star Jump  Reverse Plank
 Reverse Lunge to Leg Lift
 Down Dog Leg Lift  Sprint on Spot
 Double Crunch
 Superman  Plié Squat
 Bicycle Crunch
 Push Up Travel
 Walk Out to Plank Hold
 Sprint on Spot

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 WEEK 5 WORKOUT 13

1
Bear Crawl: Starting on the hands and knees, rise up onto the toes,
tighten the core, and slowly reach forward with the right arm and right
knee, followed by the left side.

2
Crab Kick: Get into a crab position (see Crab Walk)
with knees bent and hands planted underneath the
shoulders. Extend one leg up while reaching the opposite
hand to meet the leg. Jump to quickly switch legs and
bring the other hand toward it. roughout the
movement, be sure to keep your bottom up o the oor.

3
Monkey Squat: Reach down and grab your
ankles or toes. Keeping your upper body
completely still, bend at the knees and lower
your butt towards your ankles. Return to the
starting position and repeat.

4
Boat Pose: Begin in a seated position with your knees bent and your feet
resting lightly on the ground as you balance on your sit bones. With your core
engaged, lengthen through your torso and recline slightly, avoiding any
rounding of your back. Extend your arms straight out in front of you, then
extend your legs, creating a V-shape with your torso and legs. Breathe
comfortably throughout the move.

5
Inchworm: Stand up tall with the legs straight, and put your
ngertips on the oor. Keeping the legs straight (but not locked),
slowly walk the hands forward lowering the torso toward the oor.
Once in a push up position, start taking tiny steps so the feet meet
the hands.

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 WEEK 5 WORKOUT 13

6
Donkey Kick: Start in a push up
position, with the legs together.
Tighten the core and kick both legs
into the air with knees bent, reaching
the feet toward the glutes. Try to land
gently when returning to the starting
position.

8
Star Jump: Begin in a relaxed stance
with your feet shoulder width apart and
7 hold your arms close to the body. To
Pike Press: Place your feet up on a bench and your hands on the ground. initiate the move, squat down halfway
With your chest towards the oor, keep your legs straight and bend at the and explode back up as high as possible.
waist so your shoulders and head are pointed towards the ground, creating Fully extend your entire body, spreading
an "A" with your body. Bend at the elbows and lower your shoulders towards your legs and arms away from you. As
the oor. Touch your head to the oor and then push yourself back up. you land, bring your limbs back in and
absorb your impact through the legs.

9
Down Dog Leg Lift: Begin on your
hands and knees. Align your wrists
directly under your shoulders and your
knees directly under your hips. Stretch
your elbows and relax your upper back.
Distribute your weight evenly across
your hands. Exhale as you tuck your toes
and lift your knees o the oor. Reach 10
your pelvis up toward the ceiling, then Superman: Lie face down and
draw your sit bones toward the wall simultaneously raise your arms, legs, and
behind you. Gently begin to straighten chest o of the oor and hold this
your legs, but do not lock your knees. Bring your body into the shape of an A. contraction for 2 seconds. Tip: Squeeze
Imagine your hips and thighs being pulled backwards from the top of your your lower back to get the best results
thighs. Do not walk your feet closer to your hands keep the extension from this exercise. Remember to exhale
through your whole body. is is Downward-Facing Dog. Step both feet during this movement. Note: When
together. en, with your arms and legs straight, inhale and lift your right leg holding the contracted position, you
straight back and up, high in the air. Flex your right foot and reach back should look like Superman when he is
through your heel. Keep your standing leg strong and your shoulders squared. ying.
Imagine that your hands and heels are aligned in one straight, diagonal line.

WORKOUTS: WEEK 5 WORKOUT 13 50

 WEEK 5 WORKOUT 14

1
Squat Thrust: Like a Squat, hold your arms straight out in front of your body at
shoulder level parallel to the ground. Keep your spine in a neutral position. Your
weight should be on the heels and the balls of your feet. Push your butt and hips back
as you bend your knees. Keep your knees behind or in-line with your third toe. Squat
down until your thighs are parallel to the oor. Once you come back up, thrust your
hips toward the wall and squeeze your glutes.

2
Full Push Up: Lie face down on the oor and place your palms at on the
ground outside your shoulders. Push through your hands until the top of your
head to the tips of your toes are o the oor, then lower yourself back down.

3
Full Mountain Climber: Face down in a Plank position, like
above on the chair but now on the oor. Bring your left knee toward
the middle of your chest then release it back down to starting
position as you swap and bring your right knee towards the middle of
your chest. Imagine your legs climbing up a mountain, but on the
oor.

4
Bridge Thrust: Just like the Bridge, lie on your back with your knees bent
and your feet at on the oor, approximately hip distance apart. Your feet
should be in a comfortable position not too close to your butt, about in-
line with your knees. You should be able to easily nd the neutral spine.
Experiment with di erent placements of your feet to nd the best t.
Keeping your torso in one at piece, press your heels to the ground and
squeeze your butt as you thrust your hips toward the sky. Come up high
enough that your body makes a straight line from your shoulders to your knees. Don't press up so high that you can't see
your knees. Maintain a neutral spine as you come back down to the oor.

5
Russian Twist: Lie down on the oor with your legs bent at the knees.
Elevate your upper body so it creates a V-shape with your thighs. Your arms
should be fully extended in front of you, perpendicular to your torso and with the
hands clasped. is is the starting position. As you exhale, twist your torso to the
right until your arms are parallel with the oor. Hold the contraction for a second
and move back to the starting position while you exhale. Now twist to the left
side using the same techniques you used on the right.

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 WEEK 5 WORKOUT 14

6
Skater: Lunge bodyweight from side to side as you reach across to
touch 1 hand near the opposite foot. Do a lunge to each side to
complete 1 rep.

7
Bear Crawl: Starting on the hands and knees,
rise up onto the toes, tighten the core, and slowly
reach forward with the right arm and right knee,
followed by the left side.

8
Table (also known as a Reverse Plank): Sit on the oor with your
legs extended in front of you. Place your palms, on the oor slightly behind
and outside your hips. Press into your palms, and lift your hips and torso
toward the ceiling. Look up to the ceiling, point your toes, and keep your
arms and legs straight. Keep your entire body strong, and form a straight
line from your head to your heels. Squeeze your core and try to pull your
belly button back toward your spine.

9
Sprint on Spot: Bring your feet up and down and
try to stay very light toes while you lift the knees.

10
Plié Squat: Start standing with your feet slightly wider than hip width
apart, and your toes turned out about 45 degrees. Lift your heels o the
oor, balancing on the balls of your feet, bend your knees, and lower down,
keeping your hips under your shoulders and your back straight. Make sure
your knees don't go over your toes as they bend. Slowly straighten back up
and then lower your heels. Be sure to keep your abs drawn in tight to help
with your balance during this move.

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 WEEK 5 WORKOUT 15

1
Plié Squat with Lateral Arm Raise: Stand as you would to start
a Plié Squat and hold a dumbbell in each hand hanging in front of your
body. As you squat, simultaneously raise the arms to the sides. Return to a
straight-legged position as you lower the arms back down.

2
Inchworm: Stand up tall with the legs straight, and put
your ngertips on the oor. Keeping the legs straight (but
not locked), slowly walk the hands forward lowering the
torso toward the oor. Once in a push up position, start
taking tiny steps so the feet meet the hands.

3 & 4
Side Plank Reach Through: Get into a Side Plank
position, resting on your right forearm (elbow under
shoulder) and the outside of your right foot (stack your feet
or scissor them on the oor). Lift your hips and press your
arm into the oor so your body is straight and not sinking
down. Extend your left arm up. Keeping your body raised,
reach your left arm under your torso. Hold for one count
then return to the starting position.

5
Reverse Lunge to Leg Lift: Like a Reverse Lunge, stand with
your feet together. Step back with your left foot and bend both knees
to 90 degrees. As you stand back up lift your left leg behind and up in
the air until it is parallel to the oor. Lower your left foot back to the
ground.

6
Double Crunch: Lie on your back with knees bent and feet on the oor.
Intertwine ngers behind head keeping the elbows open. Lift your feet o
of the ground until your thighs are perpendicular to the ceiling.
Simultaneously curl your knees into your chest while exhaling and bringing
your shoulders slightly o of the ground. Simultaneously lower shoulders
and hips back to the ground while inhaling.

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 WEEK 5 WORKOUT 15

7
Bicycle Crunch: Lie at on the oor with your lower back pressed to
the ground (pull your navel in to target your deep abs). Put your hands
behind your head, then bring your knees in towards your chest and lift
your shoulder blades o the ground, but be sure not to pull on your neck.
Straighten your right leg out to a 45 degree angle from the ground while
turning your upper body to the left, bringing your right elbow towards
the left knee. Make sure your rib cage is moving and not just your
elbows. Do the same motion on the other side to complete one rep.

8
Push Up Travel: Do a Full Push Up then walk your hands and feet about
6 inches to the left and do another Full Push Up. Repeat a couple times
"traveling" to the left, then "travel" back to the right.

9
Walk Out to Plank Hold: Like the Inchworm, stand up tall with the legs straight, and bring the ngertips to the
oor. Keeping the legs straight (but not locked), slowly lower the torso toward the oor, then walk the hands forward.
Once in a Plank position, hold.

10
Sprint on Spot: Bring your feet up and down and
try to stay very light toes while you lift the knees.

WORKOUTS: WEEK 5 WORKOUT 15 54

 WEEK 6
WORKOUTS: Each workout will be 10 moves, performed for 30 seconds each
then repeat the full circuit twice more for a total of 3 sets. Remember to check
out the library if you're not familiar with the workout!

16 17 18
Workout Workout Workout

CARDIO BLAST

 Wall Sit  Walk Out Push Up  Jumping Jacks

 Jab Cross  Forearm Plank Leg Lift  Fast Feet
 Right Side Curtsy Lunge  Fire Hydrant  Right Knee rusters
 Left Side Curtsy Lunge  Kick Backs  Left Knee rusters
 Bear Crawl  90 degree Pulse  Jump Rope
 Turtle  Pike Press  Full Mountain Climber
 Monkey Squat  Reverse Plank  Crab Walk
 Star Jump  Superman  Squat Thrust
 Plank Jack  Long Lever Crunch  Jab Cross
 Scissors  Reverse Crunch  Skater

WORKOUTS: WEEK 6 55
 WEEK 6 WORKOUT 16

1
Wall Sit: Stand with your back against a wall and your feet about 2 feet in front
of it. Slide down until your knees are at about 90 degree angles and keep the abs
contracted. Hold for the requested amount of time.

2
Jab Cross: Grab a dumbbell in each hand and stand
with your feet a bit wider than hip width and knees
slightly bent. Make a st at chest height with elbows
bent and palms facing each other. Extend your left arm
across your body until the weight is in line with your
right shoulder. As you bring back the left arm repeat
with the right arm.

3 & 4
Curtsy Lunge: Stand up straight then step the
left leg back behind the right, bending the knees and
lowering the hips until the right thigh is almost
parallel to the oor. Remember to keep the torso
upright and the hips square.

5
Bear Crawl: Starting on the hands and knees, rise up onto the toes,
tighten the core, and slowly reach forward with the right arm and right
knee, followed by the left side.

6
Turtle: Lie on your back like a
turtle oating in water then
move your arms and legs out
and in.

7
Monkey Squat: Reach down and grab your
ankles or toes. Keeping your upper body
completely still, bend at the knees and lower
your butt towards your ankles. Return to the
starting position and repeat.

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 WEEK 6 WORKOUT 16

8
Star Jump: Begin in a relaxed stance with your feet shoulder width apart
and hold your arms close to the body. To initiate the move, squat down halfway
and explode back up as high as possible. Fully extend your entire body, spreading
your legs and arms away from you. As you land, bring your limbs back in and
absorb your impact through the legs.

9
Plank Jack: Begin a Plank position, with your shoulders over your
wrists, your body in one straight line, and your feet together. Like the
motion of a jumping jack, jump your legs wide and then back together.
Jump as quickly as you want, but keep your pelvis steady and don't let
your glutes rise toward the ceiling.

10
Scissors: Lie at on your back. You can extend your arms so they're
against the sides of your body with your palms pressing into the oor, or
you can bend your elbows and place your palms under your head. Bend your
knees and draw them into your ribs. is will make it easier to pull your
navel in towards your spine and actively press your lower back at on the
ground. Lift both legs straight up toward the ceiling, continuing to engage
your abs and press your lower back into the ground. Keeping your core
strong, slowly lower your right leg until it is a few inches away from the
ground. Lift your right leg back up as you lower your left leg down towards
the ground. Keep the movements slow and steady, moving with control,
keeping your core engaged, and your lower back pressed into the oor.

WORKOUTS: WEEK 6 WORKOUT 16 57

 WEEK 6 WORKOUT 17

1
Walk Out Push Up: Begin on all fours with the core
engaged, slowly walk the hands forward, staying on the toes
but not moving them forward. en, lower down to a push up.
Next, gradually walk the hands backwards to the starting
position. Be sure to maintain stability and balance.

2
Forearm Plank Leg Lift: Get into the Forearm Plank
position and keep your abs tight. Engage your glutes to lift leg
and ex your foot. Hold a few inches o the oor, then switch
legs.

3
Fire Hydrant (modi cations and variations): Get
down in an all fours position. Elbows should be slightly bent and
your back should be parallel to the ground, not arched or swayed
downward. Keeping the kneeling position raise left leg out to the
side, parallel to the ground. Hold for a second and slowly return
to the initial position. Repeat with same leg until the set is
nished, then do the exercise using the right leg.

4
Kick Backs: Kneel on all fours. e top of your head should be facing
forward and the knees should create a 90 degree angle. is is your
starting position. As you exhale, lift up your right leg until the hamstrings
are in-line with the back while maintaining the 90 degree angle bend.
Contract the glutes throughout this movement and hold the contraction at
the top for a second. Lower the leg back to the starting position.

5
90 Degree Pulse: Once in the Fire Hydrant
position, pulse your leg by squeezing it up and
down for the requested amount of time.

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 WEEK 6 WORKOUT 17

6
Pike Press: Place your feet up on a bench and your hands on the
ground. With your chest towards the oor, keep your legs straight and
bend at the waist so your shoulders and head are pointed towards the
ground, creating an "A" with your body. Bend at the elbows and lower
your shoulders towards the oor. Touch your head to the oor and then
push yourself back up.
7
Table (also known as a Reverse Plank): Sit on the oor with your
legs extended in front of you. Place your palms, on the oor slightly behind
and outside your hips. Press into your palms, and lift your hips and torso
toward the ceiling. Look up to the ceiling, point your toes, and keep your
arms and legs straight. Keep your entire body strong, and form a straight
line from your head to your heels. Squeeze your core and try to pull your
belly button back toward your spine.

8
Superman: Lie face down and simultaneously raise your
arms, legs, and chest o of the oor and hold this contraction for
2 seconds. Tip: Squeeze your lower back to get the best results
from this exercise. Remember to exhale during this movement.
Note: When holding the contracted position, you should look like
Superman when he is ying.

9
Long Lever Crunch: Lie on your back with your legs
straight and your feet together. Extend your arms straight
overhead, clasping your hands so that one arm crosses over
the other. Rest your head on your biceps. Inhale, and as you
exhale, brace your abs in tight and simultaneously lift your
shoulders and legs just above the oor. Inhale and lower to
the starting position.
10
Reverse Crunch: Lie on the oor with your legs straight out in front of you.
Straighten your arms on either side of you, to provide stability during the exercise. Bend
your knees and lift your feet. Your thighs should be perpendicular to the oor and your
lower legs are parallel to the oor, creating a 90 degree angle. Keep your feet together,
inhale and pull your legs towards your torso. Rock your knees toward your face and tip
your feet toward the sky. is should be done as you roll your pelvis backwards to lift your
hips up o the oor. Tighten your abs as you lift your legs. You should feel your abdominal
muscles working to move your legs over your torso. Exhale and lower your legs back to
the starting position. Do not drop your legs quickly. Lower them in a controlled manner
as you exhale.

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 WEEK 6 WORKOUT 18

Jumping Jacks: Stand with arms by your side. Move

feet out as you move your arms overhead and then jump
back. To speed up your jumping jacks, stay on your toes
throughout the jumps.

2
Fast Feet: Get into a wide
football-like stance then step quickly
in place. is wakes up the link
between your brain and muscles.

3 & 4
Knee Thruster: Tuck your arms into your chest then
bringing the knee up while crunching in.

5
Jump Rope: Jump 1 to 2 inches o the oor, giving rope
just enough space to slip under your feet only the balls of
your feet should touch the oor. Keep elbows close to your sides
as you turn the rope. e movement comes from the wrists and
forearms, not the shoulders. You can always do this without the
rope and keep the legs and arms moving.

6
Full Mountain Climber: Face down in a Plank
position, like above on the chair but now on the oor.
Bring your left knee toward the middle of your chest
then release it back down to starting position as you
swap and bring your right knee towards the middle of
your chest. Imagine your legs climbing up a
mountain, but on the oor.

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 WEEK 6 WORKOUT 18

7
Crab Walk: Sit down, bend your knees and put your feet at on the
oor. Reach back and put your palms on the oor just behind your butt.
Tighten your stomach muscles and push through your feet and hands to
lift your butt o the oor. Keep your chest up as you simultaneously
move your left hand and right foot forward to take a step. Follow with a
step using your right hand and left foot.

8
Squat Thrust: Like a Squat, hold your arms straight out in front of your body at
shoulder level parallel to the ground. Keep your spine in a neutral position. Your
weight should be on the heels and the balls of your feet. Push your butt and hips back
as you bend your knees. Keep your knees behind or in-line with your third toe. Squat
down until your thighs are parallel to the oor. Once you come back up, thrust your
hips toward the wall and squeeze your glutes.

9
Jab Cross: Grab a dumbbell in each hand and stand
with your feet a bit wider than hip width and knees
slightly bent. Make a st at chest height with elbows
bent and palms facing each other. Extend your left arm
across your body until the weight is in line with your
right shoulder. As you bring back the left arm repeat
with the right arm.

10
Skater: Lunge bodyweight from side to side as you reach across to
touch 1 hand near the opposite foot. Do a lunge to each side to
complete 1 rep.

WORKOUTS: WEEK 6 WORKOUT 18 61

 WEEK 7
WORKOUTS: Each workout will be 10 moves, performed for 30 seconds each
then repeat the full circuit twice more for a total of 3 sets. Remember to check
out the library if you're not familiar with the workout!

19 20 21
Workout Workout Workout

 Tricep Push Up  Good Morning  Push Up with Reach

 Close Leg Squat  Squat with Right Leg Lift  Squat Jump
 Plié Squat  Squat with Left Leg Lift  Walking Lunge
 Pike Push Up  Reverse Lunge to Leg Lift  Jumping Jacks
 Full Mountain Climber  High Plank, Low Plank  Plank Leg Lift
 Full Burpee  Full Burpee  Pike Press
 Bridge rust  Boat pose  Right Side Plank Pop
 Bear Crawl  Down Dog Leg Lift  Left Side Plank Pop
 Turtle  Pike Press  Scissors
 Standard Plank  Jumping Jacks  Circle Crunch

WORKOUTS: WEEK 7 62
 WEEK 7 WORKOUT 19

1
Tricep Push Up: Get in a Plank position with your hands shoulder
width apart. Lower your chest toward the oor while keeping your upper
arms parallel to your sides and your elbows pointing straight back. Push
back up to the starting position.

2
Close Leg Squat: Stand with your feet a few inches apart. Keep your head up at all
times (looking down will throw you o balance) and maintain a straight back by tucking
your tail bone. is will be your starting position. Slowly lower by bending the knees while
keeping your head up and your posture straight. Continue down until the space between your
upper legs and calves is slightly less than 90 degrees (your upper legs will be below parallel to
the oor). Inhale as lower down. en, as you exhale, push the oor with your heels and
straighten your legs back to the starting position.

3
Plié Squat: Start standing with your feet slightly wider than hip width apart,
and your toes turned out about 45 degrees. Lift your heels o the oor, balancing
on the balls of your feet, bend your knees, and lower down, keeping your hips
under your shoulders and your back straight. Make sure your knees don't go over
your toes as they bend. Slowly straighten back up and then lower your heels. Be
sure to keep your abs drawn in tight to help with your balance during this move.

4
Pike Push Up: Place your feet and hands on the ground. With your chest
towards the oor, keep your legs straight and bend at the waist so your
shoulders and head are pointed towards the ground, creating an "A" with your
body. Bend at the elbows and lower your shoulders towards the oor. Touch
your head to the oor and then push yourself back up.

5
Full Mountain Climber: Face down in a Plank position, like
above on the chair but now on the oor. Bring your left knee toward
the middle of your chest then release it back down to starting
position as you swap and bring your right knee towards the middle
of your chest. Imagine your legs climbing up a mountain, but on the
oor.

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6
Full Burpee: Start in a standing position with your
arms by your sides and your feet about hip width apart.
Bend your knees and place your hands at on the oor
in front of you. Explode o the balls of your feet to
extend both legs out behind you. is places you in the
plank stance, which is the top position of a pushup.
Jump your feet forward, returning them to their
original position near your hands. Jump up, extending
your arms overhead, and return to a standing position.
When you land, immediately bend your knees and move
into your next burpee.
7
Bridge Thrust: Just like the Bridge, lie on your back with your knees bent
and your feet at on the oor, approximately hip distance apart. Your feet
should be in a comfortable position not too close to your butt, about in-
line with your knees. You should be able to easily nd the neutral spine.
Experiment with di erent placements of your feet to nd the best t.
Keeping your torso in one at piece, press your heels to the ground and
squeeze your butt as you thrust your hips toward the sky. Come up high
enough that your body makes a straight line from your shoulders to your knees. Don't press up so high that you can't see
your knees. Maintain a neutral spine as you come back down to the oor.

8
Bear Crawl: Starting on the hands and knees, rise up onto the toes,
tighten the core, and slowly reach forward with the right arm and right
knee, followed by the left side.

9
Turtle: Lie on your back like a
turtle oating in water then move
your arms and legs out and in.

10
Standard Plank: Plant the hands directly under the shoulders like
you're about to do a push up. Ground the toes and squeeze the core and
glutes to stabilize the body. Your legs should be working but be careful not to
lock or hyperextend your knees. Neutralize the neck and spine by looking at a
spot on the oor about a foot beyond the hands. Your head should be in-line
with your back. Remember to breathe.

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1
Good Morning: Feet should be placed shoulder width apart. Tighten
your abs and remember to breathe normally. Keeping the back straight,
bend at the hips until the hamstring muscles at the rear of the thigh start
to limit your movement. Bend a little further to give them a stretch, but
not so that you feel pain or discomfort. Maintain a straight back as you
would when lifting from the oor: don't curl the back over. e legs should
be kept straight: do not bend the knees.

2 & 3
Squat with Leg Lift: Stand tall with the feet hip width apart, hands on
your hips. Squat until thighs are almost parallel to oor. Stand up while
lifting your left leg o the oor and extending it out to the side; hold for one
second. Lower your leg back to oor as you return to a squat position. Stand
back up, this time lifting your right leg. (If this move is too di cult, hold the
back of a sturdy chair or wall for support until you become stronger.)

4
Reverse Lunge to Leg Lift: Like a Reverse Lunge, stand with
your feet together. Step back with your left foot and bend both knees
to 90 degrees. As you stand back up lift your left leg behind and up in
the air until it is parallel to the oor. Lower your left foot back to the
ground.

5
High Plank, Low Plank: Get in the Plank position, with hands under
elbows, elbows under shoulders, and abdominals and lower ribs pulled in; core
engaged. ighs are pushing up while the heels push back. Hug all your muscles
into the midline of the body then roll WAY forward on your toes. ( is ensures
you will lower down with your arms in a 90 degree angle.) Now lower down
until your arms form a 90 degree angle and stop there.

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6
Full Burpee: Start in a standing position with your
arms by your sides and your feet about hip width apart.
Bend your knees and place your hands at on the oor
in front of you. Explode o the balls of your feet to
extend both legs out behind you. is places you in the
plank stance, which is the top position of a pushup.
Jump your feet forward, returning them to their
original position near your hands. Jump up, extending
your arms overhead, and return to a standing position.
When you land, immediately bend your knees and move
into your next burpee.
7
Boat Pose: Begin in a seated position with your knees bent and your feet
resting lightly on the ground as you balance on your sit bones. With your core
engaged, lengthen through your torso and recline slightly, avoiding any
rounding of your back. Extend your arms straight out in front of you, then
extend your legs, creating a V-shape with your torso and legs. Breathe
comfortably throughout the move.

8
Down Dog Leg Lift: Begin on your hands and knees. Align your wrists directly
under your shoulders and your knees directly under your hips. Stretch your elbows and
relax your upper back. Distribute your weight evenly across your hands. Exhale as you
tuck your toes and lift your knees o the oor. Reach your pelvis up toward the ceiling,
then draw your sit bones toward the wall behind you. Gently begin to straighten your
legs, but do not lock your knees. Bring your body into the shape of an A. Imagine
your hips and thighs being pulled backwards from the top of your thighs. Do not walk
your feet closer to your hands keep the extension through your whole body. is is
Downward-Facing Dog. Step both feet together. en, with your arms and legs
straight, inhale and lift your right leg straight back and up, high in the air. Flex your
right foot and reach back through your heel. Keep your standing leg strong and your
shoulders squared. Imagine that your hands and heels are aligned in one straight,
diagonal line.
9
Pike Press: Place your feet up on a bench and your hands on the
ground. With your chest towards the oor, keep your legs straight and
bend at the waist so your shoulders and head are pointed towards the
ground, creating an "A" with your body. Bend at the elbows and lower
your shoulders towards the oor. Touch your head to the oor and then
push yourself back up.

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10
Jumping Jacks: Stand with arms by your side. Move
feet out as you move your arms overhead and then jump
back. To speed up your jumping jacks, stay on your toes
throughout the jumps.

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1
Push Up with Reach: Begin tin a Full Push Up position, and as you
lower your chest towards the ground, slide one of your hands out in front
of your body, keeping the extended arm straight. Bring the extended
arm's hand back to the ground, underneath your chest, and push through
both hands as you contract your abs to return to the starting position.

2
Squat Jump: Squat down, then
jump up as high as possible. Land back in
a Squat and repeat.

3
Walking Lunge: Starting with both feet together, step about three feet
forward with one foot, bending that knee in a 90 degree angle, keeping it in-line
with the ankle and pointing your back knee down. Watch yourself lunge in a mirror
and make sure to keep your knees, hips and shoulders facing forward. Distribute
bodyweight evenly. Lift your back leg and step it forward to lunge on the other leg.
Continue "walking" like this for the requested amount of time.

4
Jumping Jacks: Stand with arms by your side. Move
feet out as you move your arms overhead and then jump
back. To speed up your jumping jacks, stay on your toes
throughout the jumps.

5
Plank Leg Lift Switch:
Get into Plank position with
your abs in tight. Engage
your glutes to lift and hold
one foot a few inches o the
oor. Keep your foot exed
and then switch legs.

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6
Pike Press: Place your feet up on a bench and your hands on the
ground. With your chest towards the oor, keep your legs straight and
bend at the waist so your shoulders and head are pointed towards the
ground, creating an "A" with your body. Bend at the elbows and lower
your shoulders towards the oor. Touch your head to the oor and then
push yourself back up.

7 & 8
Side Plank Pop: Like the Side Plank, lie on one side with the
legs stacked on top of one another. Prop the body up on the hand
with the elbow extended or the forearm on the ground while
keeping the feet stacked. Modify the position by placing the
bottom knee down. en, pop your hip up toward the sky.

9
Scissors: Lie at on your back. You can extend your arms so they're
against the sides of your body with your palms pressing into the oor, or
you can bend your elbows and place your palms under your head. Bend your
knees and draw them into your ribs. is will make it easier to pull your
navel in towards your spine and actively press your lower back at on the
ground. Lift both legs straight up toward the ceiling, continuing to engage
your abs and press your lower back into the ground. Keeping your core
strong, slowly lower your right leg until it is a few inches away from the
ground. Lift your right leg back up as you lower your left leg down towards
the ground. Keep the movements slow and steady, moving with control,
keeping your core engaged, and your lower back pressed into the oor.

10

Circle Crunch: Lie on your back with your knees bent and feet at
on the oor, hands behind your head with light ngers. Lift your
shoulders o the oor until you feel a tight contraction, then curl your
torso around in a small, clockwise circular motion (starting from 6 to 9
to 12 to 3 and back down to 6). Repeat in the opposite, counter-
clockwise direction.

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 WEEK 8
WORKOUTS: Each workout will be 10 moves, performed for 30 seconds each
then repeat the full circuit twice more for a total of 3 sets. Remember to check
out the library if you're not familiar with the workout!

22 23 24
Workout Workout Workout

 Wall Sit  Tricep Push Up  Butter y Bridge Thrust

 Inchworm  Plié Squat  Bridge Single Right Leg
 Single Leg Dips  Plank with Knee Tap to rust
 Right Knee rusters Elbow  Bridge Single Left Leg
 Left Knee rusters  Right Side Plank rust
 Star Jumps  Left Side Plank  Bear Crawl
 Bear Crawl  High Knees  Single Arm Plank Switch
 Turtle  Jumping Jack Squat  Crab Walk
 Reverse Plank  Single Leg Deadlift  Turtle
 Full Burpee  Superman  Monkey Squat
 Leap Frog Squat  Full Mountain Climber
 Lunge Hop

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1
Wall Sit: Stand with your back against a wall and your
feet about 2 feet in front of it. Slide down until your
knees are at about 90 degree angles and keep the abs
contracted. Hold for the requested amount of time.
2
Inchworm: Stand up tall with the legs straight, and put
your ngertips on the oor. Keeping the legs straight (but
not locked), slowly walk the hands forward lowering the
torso toward the oor. Once in a push up position, start
taking tiny steps so the feet meet the hands.

3
Single Leg Dips: Sit on the edge of a bench or chair with your arms at
your sides and feet at on the ground. Grip the edge of the bench and keep
your arms close to the body. Slowly slide your body o the bench so you are
suspended by your arms behind you. You may need to walk your feet a few
inches away from the bench for comfort. Elevate one leg and extend it straight
in front of you. Bend your arms and slowly lower your body toward the ground
until your arms are bent at 90 degrees. Make sure your elbows point straight
behind you and do not let them are out to the sides. Push down with your
arms to lift your body to the starting position. Do not lock your elbows; keep
them slightly bent as you reach the top of the motion. Complete the set and
switch legs.

4 & 5
Knee Thruster: Tuck your arms into your
chest then bring the knee up while crunching
in.

Do both the right side, and the left side.

6
Star Jump: Begin in a relaxed stance with
your feet shoulder width apart and hold your
arms close to the body. To initiate the move,
squat down halfway and explode back up as high
as possible. Fully extend your entire body,
spreading your legs and arms away from you. As
you land, bring your limbs back in and absorb
your impact through the legs.

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7
Bear Crawl: Starting on the hands and knees,
rise up onto the toes, tighten the core, and slowly
reach forward with the right arm and right knee,
followed by the left side.

8
Turtle: Lie on your back like a
turtle oating in water then
move your arms and legs out
and in.

9
Table (also known as a Reverse Plank): Sit on the oor with your
legs extended in front of you. Place your palms, on the oor slightly behind
and outside your hips. Press into your palms, and lift your hips and torso
toward the ceiling. Look up to the ceiling, point your toes, and keep your
arms and legs straight. Keep your entire body strong, and form a straight
line from your head to your heels. Squeeze your core and try to pull your
belly button back toward your spine.

10
Full Burpee: Start in a standing position with your
arms by your sides and your feet about hip width apart.
Bend your knees and place your hands at on the oor
in front of you. Explode o the balls of your feet to
extend both legs out behind you. is places you in the
plank stance, which is the top position of a pushup.
Jump your feet forward, returning them to their
original position near your hands. Jump up, extending
your arms overhead, and return to a standing position.
When you land, immediately bend your knees and move
into your next burpee.

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1
Tricep Push Up: Get in a Plank position with your hands shoulder
width apart. Lower your chest toward the oor while keeping your upper
arms parallel to your sides and your elbows pointing straight back. Push
back up to the starting position.

2
Plié Squat: Start standing with your feet slightly wider than hip width apart,
and your toes turned out about 45 degrees. Lift your heels o the oor, balancing
on the balls of your feet, bend your knees, and lower down, keeping your hips
under your shoulders and your back straight. Make sure your knees don't go over
your toes as they bend. Slowly straighten back up and then lower your heels. Be
sure to keep your abs drawn in tight to help with your balance during this move.

3
Plank with Knee Tap to Elbow: Like a Plank, plant the hands directly under
the shoulders (slightly wider than shoulder width apart) like you're about to do a push
up. Ground the toes and squeeze the core and glutes to stabilize the body. Your legs
should be working but be careful not to lock or hyperextend your knees. Neutralize the
neck and spine by looking at a spot on the oor about a foot beyond the hands. Your
head should be in-line with your back. Bring one knee forward to touch the elbow
then set it back to the starting position. Repeat on the other side.

4 & 5
Side Plank (with modi cations): Lie on one side with the legs
stacked on top of one another. Prop the body up on the hand with the
elbow extended or the forearm on the ground while keeping the feet
stacked. Modify the position by placing the bottom knee down.

6
High Knees: Stand with your feet hip width apart,
then bring your right knee towards your chest. Return
back to the original position and repeat with the left knee.
Do several repetitions.

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7
Jumping Jack Squat: Stand
with your feet together, then jump
them apart and lower into a squat.
From here, jump back up to return to
the starting position.

8
Single Leg Deadlift: Start in a
standing position with the feet
together. Lower the arms and torso
while raising the right leg behind the
body. Keep the left knee slightly bent
and reach the arms as close to the
oor as possible. Raise the torso while
lowering the right leg. Switch legs.

9
Superman: Lie face down and simultaneously raise your
arms, legs, and chest o of the oor and hold this contraction
for 2 seconds. Tip: Squeeze your lower back to get the best
results from this exercise. Remember to exhale during this
movement. Note: When holding the contracted position, you
should look like Superman when he is ying.

10
Leap Frog Squat: Lower yourself into a squatting position. To achieve this,
place your feet wider than hip width apart, bend your knees and lower your
buttocks toward the ground. Continue lowering until your knees are as close to a
90 degree angle as possible. Stay in this position as you leap forward twice. en,
leap backwards twice. Try to cover as much ground as possible with each leap. As
you leap, keep your head, neck, shoulders and arms relaxed. For this plyometric
drill, the quality of the exercise is more important than the speed or quantity.
However, once you feel comfortable with the exercise, make it more intense by
increasing your speed or lowering your squat. Do as many you can handle.

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1
Butter y Bridge Thrust: To begin, lie on your back. Place your feet
at on the oor close to your buttocks and allow your legs to fall open,
resembling butter y wings. Bring your feet together so the soles are
touching each other. Place your arms beside your body and thrust your hips
up toward the sky while contracting your stomach muscles.

2 & 3
Bridge Single Leg Thrust: Just like the Bridge rust, lie on your back
with your knees bent and your feet at on the oor, approximately hip distance
apart. Your feet should be in a comfortable position not too close to your butt,
about in-line with your knees. You should be able to easily nd the neutral spine.
Experiment with di erent placements of your feet to nd the best t. Next, lift
one leg straight up in the air, keeping your torso in one at piece, press your heels
to the ground and squeeze your butt as you thrust your hips toward the sky. Come
up high enough that your body makes a straight line from your shoulders to your
knees. Don't press up so high that you can't see your knees. Keep the lifted leg up
and maintain a neutral spine as you come back down to the oor.

4
Bear Crawl: Starting on the hands and knees, rise up onto the toes,
tighten the core, and slowly reach forward with the right arm and right
knee, followed by the left side.

5
Single Arm Plank Switch: From the Forearm Plank position,
take your left hand o the oor and hold it lightly in front of you while
maintaining the plank position. Keep your shoulders and hips parallel to
the oor. Continue to engage your core, keep your hips square, and do
not tilt. Bring your left hand back to the oor and switch sides, bringing
your right arm up, then return to the starting position.

6
Crab Walk: Sit down, bend your knees and put your feet at on the
oor. Reach back and put your palms on the oor just behind your butt.
Tighten your stomach muscles and push through your feet and hands to
lift your butt o the oor. Keep your chest up as you simultaneously
move your left hand and right foot forward to take a step. Follow with a
step using your right hand and left foot.

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7
Turtle: Lie on your back like a
turtle oating in water then
move your arms and legs out
and in.

8
Monkey Squat: Reach down and grab your
ankles or toes. Keeping your upper body
completely still, bend at the knees and lower
your butt towards your ankles. Return to the
starting position and repeat.

9
Full Mountain Climber: Face down in a Plank position, like
above on the chair but now on the oor. Bring your left knee
toward the middle of your chest then release it back down to
starting position as you swap and bring your right knee towards
the middle of your chest. Imagine your legs climbing up a
mountain, but on the oor.

10
Lunge Hop: Start with both feet together, step your right foot
forward and bend both knees to 90 degrees, keeping your chest upright
and core tight. Bend your elbows to 90 degrees, raising your left st
toward the ceiling and lowering your right st toward the oor. Jump as
high as you can, switching your arm and leg positions in midair and
landing in another lunge. Repeat quickly.

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 WEEK 9
WORKOUTS: Each workout will be 10 moves, performed for 30 seconds each
then repeat the full circuit twice more for a total of 3 sets. Remember to check
out the library if you're not familiar with the workout!

25 26 27
Workout Workout Workout

CARDIO BLAST

 Modi ed Burpee with  Right Leg Front Kick,  Right Leg Side Lunge
Push Up Back Kick  Left Leg Side Lunge
 Squat with Right Leg  Jog in pPace  Tricep Push Up
Raise  Left Leg Front Kick, Back  Plank Leg Lift Switch
 Squat with Left Leg Raise Kick  Jumping Jacks
 Pike Press Leg Lift  Full Burpee  Wall Sit
 Squat Jump  Bear Crawl  Cobra Push Up
 Floor Dips  Jumping Jacks  Sprint on Spot
 Jumping Jacks  Shake It O  Calf Raise
 Standing Toe Taps  Torso Twist  Deep Squat
 Full Push up  Jump Rope
 Reverse Lunge to Leg Lift  Full Mountain Climber

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 WEEK 9 WORKOUT 25

1
Modi ed Burpee with Push Up: is is just
like the Modi ed Burpee but you add a push up when
your legs are extended. en bring each leg back one at
a time, jump up or return to a standing position, and
repeat.

2 & 3
Squat with Leg Raise: Stand tall with the feet hip width apart, hands
on your hips. Squat until thighs are almost parallel to oor. Stand up while
lifting your left leg o the oor and extending it out to the side; hold for one
second. Lower your leg back to oor as you return to a squat position. Stand
back up, this time lifting your right leg. (If this move is too di cult, hold the
back of a sturdy chair or wall for support until you become stronger.)

4
Pike Press Leg Lift (with Modi cations): Like a Pike Press, place
your feet up on a bench and your hands on the ground. With your chest
towards the oor, keep your legs straight and bend at the waist so your
shoulders and head are pointed towards the ground, creating an "A" with your
body. Bend at the elbows and lower your shoulders towards the oor. Touch
your head to the oor, lift your leg and then push yourself back up.

5
Squat Jump: Squat down, then
jump up as high as possible. Land back in
a Squat and repeat.

6
Floor Dips: Start on the ground with arms straight under you, ngers
pointed toward body, knees bent, feet at on oor, and your bottom o the
ground. Bend your elbows to bring your hips to the oor then lift back up
then lift back up then lift back up.

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7
Jumping Jacks: Stand with arms by your side. Move
feet out as you move your arms overhead and then jump
back. To speed up your jumping jacks, stay on your toes
throughout the jumps.

8
Standing Toe Taps: Stand with some space
in front of you and behind you. Keeping your legs
straight, bend at the waist until your upper body
hangs down naturally in front of you. Tap your
toes out in front of you, then switch feet.

9
Full Push Up: Lie face down on the oor and place your palms at on the
ground outside your shoulders. Push through your hands until the top of your
head to the tips of your toes are o the oor, then lower yourself back down.

10
Reverse Lunge to Leg Lift: Like a Reverse Lunge, stand with
your feet together. Step back with your left foot and bend both knees
to 90 degrees. As you stand back up lift your left leg behind and up in
the air until it is parallel to the oor. Lower your left foot back to the
ground.

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1 & 3
Front Kick, Back Kick: Stand with your feet
shoulder width apart, lift one leg and kick it up high
in front of you. Lower your leg then kick it back like a
horse.

2
Jog in Place: is one is very literal.
Place your arms by your sides at a 90
degree angle as you jog in place.

4
Full Burpee: Start in a standing position with your
arms by your sides and your feet about hip width apart.
Bend your knees and place your hands at on the oor
in front of you. Explode o the balls of your feet to
extend both legs out behind you. is places you in the
plank stance, which is the top position of a pushup.
Jump your feet forward, returning them to their
original position near your hands. Jump up, extending
your arms overhead, and return to a standing position.
When you land, immediately bend your knees and move
into your next burpee.

5
Bear Crawl: Starting on
the hands and knees, rise up
onto the toes, tighten the
core, and slowly reach
forward with the right arm
and right knee, followed by
the left side.
6
Jumping Jacks: Stand with arms by your side. Move
feet out as you move your arms overhead and then jump
back. To speed up your jumping jacks, stay on your toes
throughout the jumps.

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7
Shake It Off: Shake your
body all over, like there are
bugs crawling on you!

8
Torso Twist: Sit cross-legged and stretch your
arms out in front of you, with your ngertips
touching. Breathe in. With your hips square and abs
tight, breathe out as you slowly rotate your upper
body about 45 degrees to the right. Return to the
center and repeat on your left side.

9
Jump Rope: Jump 1 to 2 inches o the
oor, giving rope just enough space to slip
under your feet only the balls of your
feet should touch the oor. Keep elbows
close to your sides as you turn the rope. e
movement comes from the wrists and
forearms, not the shoulders. You can
always do this without the rope and keep
the legs and arms moving.

10
Full Mountain Climber: Face down in a Plank
position, like above on the chair but now on the oor.
Bring your left knee toward the middle of your chest
then release it back down to starting position as you
swap and bring your right knee towards the middle of
your chest. Imagine your legs climbing up a
mountain, but on the oor.

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1 & 2
Side Lunge: Start with both feet together then take a large step with your
right foot to the right side and lunge toward the oor. Make sure your right
knee does not extend past your toes and keep your left leg relatively straight.
Push o through your right foot to return to the start.

3
Tricep Push Up: Get in a Plank position with your hands shoulder
width apart. Lower your chest toward the oor while keeping your upper
arms parallel to your sides and your elbows pointing straight back. Push
back up to the starting position.

4
Plank Leg Lift Switch:
Get into Plank position with
your abs in tight. Engage
your glutes to lift and hold
one foot a few inches o the
oor. Keep your foot exed
and then switch legs.

5
Jumping Jacks: Stand with arms by your side. Move
feet out as you move your arms overhead and then jump
back. To speed up your jumping jacks, stay on your toes
throughout the jumps.

6
Wall Sit: Stand with your back against a wall and your
feet about 2 feet in front of it. Slide down until your
knees are at about 90 degree angles and keep the abs
contracted. Hold for the requested amount of time.

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7
Cobra Push Up: Lie face down on the oor and place your palms at on the ground
outside your shoulders. Keep the lower half of your body against the ground while you push
your upper body up o the ground. Hold for 5 seconds and then lower yourself back down.

8
Sprint on Spot: Bring your feet up and down and
try to stay very light toes while you lift the knees.

9
Calf Raise: From a standing position,
slowly rise up on the toes, keeping the knees
straight and heels o the oor. Hold brie y
and then come back down. Try standing
with your toes on something elevated (like a
step) to achieve a wider range of motion.

10
Deep Squat: Stand with your feet wider than shoulder width apart and
your arms extended in front of you, parallel to the ground. Keep your spine in
a neutral position, meaning don't round your back, but also don't hyper
extend and overarch your back. Your weight should be on the heels and the
balls of your feet. Push your butt and hips back as you bend your knees and
raise your arms. Keep your knees behind or in-line with your third toe. Squat
down until your hips are lower than your knees.

WORKOUTS: WEEK 9 WORKOUT 27 83

 WEEK 10
WORKOUTS: Each workout will be 10 moves, performed for 30 seconds each
then repeat the full circuit twice more for a total of 3 sets. Remember to check
out the library if you're not familiar with the workout!

28 29 30
Workout Workout Workout

 Good Morning  Plié Squat with Lateral  Deep Squat

 Walk Out Push Up Arm Raise  Wide Push Up
 Crab Walk  Close Leg Squat  Windshield Wipers
 Single Right Leg Squat  Right side Plank Kick  Bridge Single Right Leg
 Single Left Leg Squat  Left Side Plank Kick rust
 Full Burpee  Bear Crawl  Bridge Single Left Leg
 Single Right Leg Deadlift  Lateral Hop rust
 Single Left Leg Deadlift  Down Dog Leg Lift  Roll Up
 Full Push Up  Sprint on Spot  Alternating Forward
 Down Dog Leg Lift  Scissors Lunge
 Bicycle Crunch  Inchworm
 Squat Jump
 High Plank, Low Plank

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1
Good Morning: Feet should be placed shoulder width apart. Tighten your abs
and remember to breathe normally. Keeping the back straight, bend at the hips
until the hamstring muscles at the rear of the thigh start to limit your movement.
Bend a little further to give them a stretch, but not so that you feel pain or
discomfort. Maintain a straight back as you would when lifting from the oor:
don't curl the back over. e legs should be kept straight: do not bend the knees.

2
Walk Out Push Up: Begin on all fours
with the core engaged, slowly walk the hands
forward, staying on the toes but not moving
them forward. en, lower down to a push up.
Next, gradually walk the hands backwards to
the starting position. Be sure to maintain
stability and balance.

3
Crab Walk: Sit down, bend your knees and put your feet at on the
oor. Reach back and put your palms on the oor just behind your butt.
Tighten your stomach muscles and push through your feet and hands to
lift your butt o the oor. Keep your chest up as you simultaneously
move your left hand and right foot forward to take a step. Follow with a
step using your right hand and left foot.
4 & 5
Single Leg Squat (as known as Pistol Squat): Stand holding your arms
straight out in front of your body at shoulder level, parallel to the oor. Raise your right
leg o the oor and hold it there. Flex your right ankle so that your toes are higher than
your heel. Your right leg should be straight. Squeeze your core as you bend your left knee
until your right leg is parallel to the oor and then come back up.

6
Full Burpee: Start in a standing
position with your arms by your
sides and your feet about hip width
apart. Bend your knees and place
your hands at on the oor in front
of you. Explode o the balls of your
feet to extend both legs out behind
you. is places you in the plank
stance, which is the top position of a pushup. Jump your feet forward, returning them to their original
position near your hands. Jump up, extending your arms overhead, and return to a standing position.
When you land, immediately bend your knees and move into your next burpee.

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7 & 8
Single Leg Deadlift: Start in a standing position with the feet together.
Lower the arms and torso while raising the right leg behind the body. Keep the
left knee slightly bent and reach the arms as close to the oor as possible. Raise
the torso while lowering the right leg. Switch legs.

9
Full Push Up: Lie face down on the oor and place your palms at on the
ground outside your shoulders. Push through your hands until the top of your
head to the tips of your toes are o the oor, then lower yourself back down.

10
Down Dog Leg Lift: Begin on your hands and knees. Align your wrists
directly under your shoulders and your knees directly under your hips. Stretch
your elbows and relax your upper back. Distribute your weight evenly across
your hands. Exhale as you tuck your toes and lift your knees o the oor.
Reach your pelvis up toward the ceiling, then draw your sit bones toward the
wall behind you. Gently begin to straighten your legs, but do not lock your
knees. Bring your body into the shape of an A. Imagine your hips and thighs
being pulled backwards from the top of your thighs. Do not walk your feet
closer to your hands keep the extension through your whole body. is is
Downward-Facing Dog. Step both feet together. en, with your arms and legs
straight, inhale and lift your right leg straight back and up, high in the air.
Flex your right foot and reach back through your heel. Keep your standing leg
strong and your shoulders squared. Imagine that your hands and heels are
aligned in one straight, diagonal line.

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1
Plié Squat with Lateral Arm Raise:
Stand as you would to start a Plié Squat and hold
a dumbbell in each hand hanging in front of your
body. As you squat, simultaneously raise the arms
to the sides. Return to a straight-legged position
as you lower the arms back down.

2
Close Leg Squat: Stand with your feet a few inches apart. Keep your head up at all times
(looking down will throw you o balance) and maintain a straight back by tucking your tail bone.
is will be your starting position. Slowly lower by bending the knees while keeping your head up
and your posture straight. Continue down until the space between your upper legs and calves is
slightly less than 90 degrees (your upper legs will be below parallel to the oor). Inhale as lower
down. en, as you exhale, push the oor with your heels and straighten your legs back to the
starting position.

3 & 4
Side Plank Kick: Like a Side Plank, lie on one side with the
legs stacked on top of one another. Prop the body up on the hand
with the elbow extended or the forearm on the ground while
keeping the feet stacked. Modify the position by placing the
bottom knee down. en, kick the leg up to the side.

5
Bear Crawl: Starting on the hands and knees, rise up onto the toes,
tighten the core, and slowly reach forward with the right arm and right
knee, followed by the left side.

6
Lateral Hop: Stand with your feet together and knees and
hips slightly bent. Hop sideways keeping your body forward.
Land softly.

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7
Down Dog Leg Lift: Begin on your hands and knees. Align your wrists
directly under your shoulders and your knees directly under your hips. Stretch
your elbows and relax your upper back. Distribute your weight evenly across
your hands. Exhale as you tuck your toes and lift your knees o the oor.
Reach your pelvis up toward the ceiling, then draw your sit bones toward the
wall behind you. Gently begin to straighten your legs, but do not lock your
knees. Bring your body into the shape of an A. Imagine your hips and thighs
being pulled backwards from the top of your thighs. Do not walk your feet
closer to your hands keep the extension through your whole body. is is
Downward-Facing Dog. Step both feet together. en, with your arms and legs
straight, inhale and lift your right leg straight back and up, high in the air.
Flex your right foot and reach back through your heel. Keep your standing leg
strong and your shoulders squared. Imagine that your hands and heels are
aligned in one straight, diagonal line.

8
Sprint on Spot: Bring your feet up and
down and try to stay very light toes while you
lift the knees.

9
Scissors: Lie at on your back. You can extend your arms so they're
against the sides of your body with your palms pressing into the oor,
or you can bend your elbows and place your palms under your head.
Bend your knees and draw them into your ribs. is will make it easier
to pull your navel in towards your spine and actively press your lower
back at on the ground. Lift both legs straight up toward the ceiling,
continuing to engage your abs and press your lower back into the
ground. Keeping your core strong, slowly lower your right leg until it is
a few inches away from the ground. Lift your right leg back up as you
lower your left leg down towards the ground. Keep the movements
slow and steady, moving with control, keeping your core engaged, and
your lower back pressed into the oor.
10
Bicycle Crunch: Lie at on the oor with your lower back pressed to the ground (pull your navel in to target your
deep abs). Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades
o the ground, but be sure not to pull on your neck. Straighten your right leg out to a 45 degree angle from the ground
while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is
moving and not just your elbows. Do the same motion on the other side to complete one rep.

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1
Deep Squat: Stand with your feet wider than shoulder width apart and
your arms extended in front of you, parallel to the ground. Keep your spine in
a neutral position, meaning don't round your back, but also don't hyper
extend and overarch your back. Your weight should be on the heels and the
balls of your feet. Push your butt and hips back as you bend your knees and
raise your arms. Keep your knees behind or in-line with your third toe. Squat
down until your hips are lower than your knees.

2
Wide Push Up: Begin in a plank position with your hands wide
apart. Your elbows should be extended and your body straight. Do not
allow your hips to sag. is is your starting position. Inhale, as you
bend the elbows and lower your chest to the oor. Using your pectoral
muscles, press your upper body back up to the starting position by
extending the elbows. Exhale as you perform this step.

3
Windshield Wipers: Lie on your back
and raise your legs 90 degrees. Spread your
arms straight out to your sides for support.
Rotate your legs to one side, stopping short
of touching the oor. Rotate to the other side.

4 & 5
Bridge Single Leg Thrust: Just like the Bridge rust, lie on
your back with your knees bent and your feet at on the oor,
approximately hip distance apart. Your feet should be in a
comfortable position not too close to your butt, about in-line with
your knees. You should be able to easily nd the neutral spine.
Experiment with di erent placements of your feet to nd the best t.
Next, lift one leg straight up in the air, keeping your torso in one at
piece, press your heels to the ground and squeeze your butt as you
thrust your hips toward the sky. Come up high enough that your body
makes a straight line from your shoulders to your knees. Don't press
up so high that you can't see your knees. Keep the lifted leg up and
maintain a neutral spine as you come back down to the oor.

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6
Roll Up: Lying on your back, stretch your arms and extend your
legs so you form a straight line. Inhale, bring your arms overhead,
and begin to curl your upper body o the oor. Exhale when
halfway up and continue rolling forward to reach your toes.
Inhale and reverse the move, exhaling halfway down, to return to
the start.

7
Alternating Forward Lunge: Start with your feet hip
width apart and weight in each hand. Lunge forward with your
leg, bending both knees. Now, step your foot back. Repeat with
the opposite leg

8
Inchworm: Stand up tall with the legs straight, and put your
ngertips on the oor. Keeping the legs straight (but not locked),
slowly walk the hands forward lowering the torso toward the oor.
Once in a push up position, start taking tiny steps so the feet meet
the hands.

9
Squat Jump: Squat down, then
jump up as high as possible. Land back in
a Squat and repeat.

10
High Plank, Low Plank: Get in the Plank position, with
hands under elbows, elbows under shoulders, and abdominals
and lower ribs pulled in; core engaged. ighs are pushing up
while the heels push back. Hug all your muscles into the
midline of the body then roll WAY forward on your toes. ( is
ensures you will lower down with your arms in a 90 degree
angle.) Now lower down until your arms form a 90 degree
angle and stop there.

WORKOUTS: WEEK 10 WORKOUT 30 90

 WEEK 11
WORKOUTS: Each workout will be 10 moves, performed for 30 seconds each
then repeat the full circuit twice more for a total of 3 sets. Remember to check
out the library if you're not familiar with the workout!

31 32 33
Workout Workout Workout

 Single Right Leg Squat  Modi ed Burpee with  Full Push up

 Single Left Leg Squat Push Up  Lunge Hold
 High Plank Twist  Chair Squat  Monkey Squat
 Bird Dog  Reverse Lunge  Full Burpee
 Crab Walk  Curtsy Lunge  Superman
 Full Mountain Climber  Cobra Push Up  Bicycle Crunch
 Double Crunch  Superman  Full Mountain Climber
 Bear Crawl  Arm to Leg Crunch  Plank Jack
 Jump Rope  Fire Hydrant  Crab Kick
 Standing Toe Taps  Fire Hydrant Kick Outs  Bear Crawl
 Full Push Up

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1 & 2
Single Leg Squat (as known as Pistol Squat): Stand holding your arms
straight out in front of your body at shoulder level, parallel to the oor. Raise your right
leg o the oor and hold it there. Flex your right ankle so that your toes are higher than
your heel. Your right leg should be straight. Squeeze your core as you bend your left knee
until your right leg is parallel to the oor and then come back up.

3
High Plank Twist: Get into the Plank position with your
hands and feet shoulder width apart. Your body should form a
straight line from your shoulders to your ankles. Brace your core,
bend one knee to 90 degrees, and bring it towards your opposite
elbow. Return to the starting position.

4
Bird Dog: Kneel on the oor and place your hands rmly on the ground,
about shoulder width apart. Brace the abdominals and practice lifting one
hand and the opposite knee just clear of the oor while balancing on the other
hand and knee. Half an inch will do until you get the feel of it. When you're
ready to do the complete exercise, point the arm out straight in front and
extend the opposite leg to the rear. Hold for 10 seconds then return your hand
and knee to the ground. Now lift your other hand and knee.

5
Crab Walk: Sit down, bend your knees and put your feet at on the
oor. Reach back and put your palms on the oor just behind your butt.
Tighten your stomach muscles and push through your feet and hands to
lift your butt o the oor. Keep your chest up as you simultaneously
move your left hand and right foot forward to take a step. Follow with a
step using your right hand and left foot.

6
Full Mountain Climber: Face down in a Plank position, like
above on the chair but now on the oor. Bring your left knee toward
the middle of your chest then release it back down to starting
position as you swap and bring your right knee towards the middle of
your chest. Imagine your legs climbing up a mountain, but on the
oor.

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7
Double Crunch: Lie on your back with knees bent and feet on the oor.
Intertwine ngers behind head keeping the elbows open. Lift your feet o
of the ground until your thighs are perpendicular to the ceiling.
Simultaneously curl your knees into your chest while exhaling and bringing
your shoulders slightly o of the ground. Simultaneously lower shoulders
and hips back to the ground while inhaling.

8
Bear Crawl: Starting on the hands and knees, rise up onto the toes,
tighten the core, and slowly reach forward with the right arm and right
knee, followed by the left side.

9
Jump Rope: Jump 1 to 2 inches o the oor,
giving rope just enough space to slip under your feet
only the balls of your feet should touch the oor.
Keep elbows close to your sides as you turn the rope.
e movement comes from the wrists and forearms,
not the shoulders. You can always do this without the
rope and keep the legs and arms moving.

10
Standing Toe Taps: Stand with some space
in front of you and behind you. Keeping your legs
straight, bend at the waist until your upper body
hangs down naturally in front of you. Tap your
toes out in front of you, then switch feet.

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1
Modi ed Burpee with Push Up:
is is just like the Modi ed Burpee but
you add a push up when your legs are
extended. en bring each leg back one at
a time, jump up or return to a standing
position, and repeat.

2
Chair Squat: Stand in front of a chair with your feet
hip width apart. Slowly lower your glutes toward the
chair without actually sitting down. Keep your knees
over your ankles and place your weight in your heels
throughout the full range of motion. Straighten your
body upright and repeat.

3
Reverse Lunge: Stand tall with your hands at your hips. Take a large and controlled step
backward with your left foot. Lower your hips so that your right thigh (front leg) becomes
parallel to the oor with your right knee positioned directly over your ankle. Your left knee
should be bent at a 90 degree angle and pointing toward the oor with your left heel lifted.
Returning to a standing position by pressing your right heel into the oor and bringing your
left leg forward. Repeat, stepping back with the right leg.

4
Curtsy Lunge: Stand up straight then step the left leg back
behind the right, bending the knees and lowering the hips until the
right thigh is almost parallel to the oor. Remember to keep the
torso upright and the hips square.

5
Cobra Push Up: Lie face down on the oor and place
your palms at on the ground outside your shoulders. Keep
the lower half of your body against the ground while you
push your upper body up o the ground. Hold for 5 seconds
and then lower yourself back down.
6
Superman: Lie face down and simultaneously raise your arms, legs, and
chest o of the oor and hold this contraction for 2 seconds. Tip: Squeeze
your lower back to get the best results from this exercise. Remember to
exhale during this movement. Note: When holding the contracted position,
you should look like Superman when he is ying.

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7
Arm to Leg Crunch: Lie on your back with your arms
behind you. Extend your legs at a 45 degree angle. Bring your
arms up over your chest and lift your shoulders o the mat while
raising your legs until they're perpendicular to the oor. Return
to start (don't let your legs touch the oor).

8
Fire Hydrant (modi cations and variations): Get
down in an all fours position. Elbows should be slightly bent and
your back should be parallel to the ground, not arched or swayed
downward. Keeping the kneeling position raise left leg out to the
side, parallel to the ground. Hold for a second and slowly return
to the initial position. Repeat with same leg until the set is
nished, then do the exercise using the right leg.

9
Fire Hydrant Kick Outs: Once in a Fire
Hydrant position, extend the lifted leg to the side for
a kick out. Reverse your movements to get back to the
starting point.

10
Full Push Up: Lie face down on the oor and place your palms at on the
ground outside your shoulders. Push through your hands until the top of your
head to the tips of your toes are o the oor, then lower yourself back down.

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1
Full Push Up: Lie face down on the oor and place your palms at on the
ground outside your shoulders. Push through your hands until the top of your
head to the tips of your toes are o the oor, then lower yourself back down.

2
Lunge Hold: Starting with both feet
together, step about three feet forward with
one foot, bending that knee in a 90 degree
angle, keeping it in-line with the ankle and
pointing your back knee down. Watch yourself
lunge in a mirror and make. Make sure to keep
your knees, hips and shoulders facing forward.
Distribute your bodyweight evenly and hold.

3
Monkey Squat: Reach down and grab your ankles or toes. Keeping your
upper body completely still, bend at the knees and lower your butt towards
your ankles. Return to the starting position and repeat.

4
Full Burpee: Start in a standing position with
your arms by your sides and your feet about hip width
apart. Bend your knees and place your hands at on
the oor in front of you. Explode o the balls of your
feet to extend both legs out behind you. is places
you in the plank stance, which is the top position of a
pushup. Jump your feet forward, returning them to
their original position near your hands. Jump up,
extending your arms overhead, and return to a
standing position. When you land, immediately bend
your knees and move into your next burpee.

5
Superman: Lie face down and simultaneously raise your arms, legs, and
chest o of the oor and hold this contraction for 2 seconds. Tip: Squeeze
your lower back to get the best results from this exercise. Remember to
exhale during this movement. Note: When holding the contracted position,
you should look like Superman when he is ying.

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6
Bicycle Crunch: Lie at on the oor with your lower back pressed to
the ground (pull your navel in to target your deep abs). Put your hands
behind your head, then bring your knees in towards your chest and lift your
shoulder blades o the ground, but be sure not to pull on your neck.
Straighten your right leg out to a 45 degree angle from the ground while
turning your upper body to the left, bringing your right elbow towards the
left knee. Make sure your rib cage is moving and not just your elbows. Do
the same motion on the other side to complete one rep.

7
Full Mountain Climber: Face down in a Plank position, like
above on the chair but now on the oor. Bring your left knee toward
the middle of your chest then release it back down to starting position
as you swap and bring your right knee towards the middle of your
chest. Imagine your legs climbing up a mountain, but on the oor.

8
Plank Jack: Begin a Plank position, with your shoulders over your
wrists, your body in one straight line, and your feet together. Like the
motion of a jumping jack, jump your legs wide and then back together.
Jump as quickly as you want, but keep your pelvis steady and don't let
your glutes rise toward the ceiling.

9
Crab Kick: Get into a crab position (see Crab Walk)
with knees bent and hands planted underneath the
shoulders. Extend one leg up while reaching the opposite
hand to meet the leg. Jump to quickly switch legs and
bring the other hand toward it. roughout the
movement, be sure to keep your bottom up o the oor.

10
Bear Crawl: Starting on the hands and knees, rise up onto the toes,
tighten the core, and slowly reach forward with the right arm and right
knee, followed by the left side.

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 WEEK 12
WORKOUTS: Each workout will be 10 moves, performed for 30 seconds each
then repeat the full circuit twice more for a total of 3 sets. Remember to check
out the library if you're not familiar with the workout!

34 35 36
Workout Workout Workout

CARDIO BLAST

 Wall Sit  Fast Feet  Alternating Forward

 Good Morning  Full Burpee Lunge
 Jumping Jacks  Jumping Jacks  Alternating Side Lunge
 Warrior III, Right Leg Lift  Inchworm  Cobra Push Up
 Warrior III, Left Leg Lift  Full Mountain Climber  Superman Shake
 Pike Press  Jog in Place  Bird Dog
 High Plank, Low Plank  Squat Jump  Plank Jack
 Right Side Plank  Right Leg Side Kick  Circle Crunch
 Left Side Plank  Left Leg Side Kick  Scissors
 Reverse Plank  Aerobic Kick  Squat Thrust
 Crab Kick
 Jog in Place

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1
Wall Sit: Stand with your back against a
wall and your feet about 2 feet in front of it.
Slide down until your knees are at about 90
degree angles and keep the abs contracted.
Hold for the requested amount of time.

2
Good Morning: Feet should be placed shoulder
width apart. Tighten your abs and remember to breathe
normally. Keeping the back straight, bend at the hips
until the hamstring muscles at the rear of the thigh
start to limit your movement. Bend a little further to
give them a stretch, but not so that you feel pain or
discomfort. Maintain a straight back as you would
when lifting from the oor: don't curl the back over. e
legs should be kept straight: do not bend the knees.

4 & 5
Warrior III: Begin standing
with your feet about 4 feet
apart. Turn to your left and
point your pelvis and torso in
the same direction as your toes.
Exhale while you bend your
torso until it is folded over the
top of the left thigh. e back
and arms should now be
parallel to the oor. Lift your
right foot slowly o the oor, while concentrating on a steady spot on the
3
wall and ensure that you feel balanced. Raise your leg until it is fully
Jumping Jacks: Stand with extended behind you. Rotate your right thigh so that your hip is parallel to
arms by your side. Move feet out as the oor. Straighten your left leg and press the sole of your foot rmly into
you move your arms overhead and the oor. Extend through your ngertips and stretch back through your
then jump back. To speed up your raised leg at the same time.
jumping jacks, stay on your toes
throughout the jumps. 6
Pike Press: Place your feet up on a bench and your hands on the
ground. With your chest towards the oor, keep your legs straight and
bend at the waist so your shoulders and head are pointed towards the
ground, creating an "A" with your body. Bend at the elbows and lower
your shoulders towards the oor. Touch your head to the oor and then
push yourself back up.

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7
High Plank, Low Plank: Get in the Plank position, with hands under
elbows, elbows under shoulders, and abdominals and lower ribs pulled in; core
engaged. ighs are pushing up while the heels push back. Hug all your muscles
into the midline of the body then roll WAY forward on your toes. ( is ensures
you will lower down with your arms in a 90 degree angle.) Now lower down
until your arms form a 90 degree angle and stop there.

8 & 9
Side Plank (with modi cations): Lie on one side with the legs
stacked on top of one another. Prop the body up on the hand with the
elbow extended or the forearm on the ground while keeping the feet
stacked. Modify the position by placing the bottom knee down.

10
Reverse Plank (also known as a Table): Sit on the oor with
your legs extended in front of you. Place your palms on the oor slightly
behind and outside your hips with your ngers spread wide. Press into your
palms, and lift your hips and torso toward the ceiling. Look up to the
ceiling, point your toes, and keep your arms and legs straight. Keep your
entire body strong, and form a straight line from your head to your heels.
Squeeze your core and try to pull your belly button back toward your spine.

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1
Fast Feet: Get
into a wide football-
like stance then step
quickly in place. is
wakes up the link
between your brain
and muscles.
2
Full Burpee: Start in a standing position with your arms by your
sides and your feet about hip width apart. Bend your knees and
place your hands at on the oor in front of you. Explode o the
balls of your feet to extend both legs out behind you. is places you
in the plank stance, which is the top position of a pushup. Jump
your feet forward, returning them to their original position near
your hands. Jump up, extending your arms overhead, and return to
a standing position. When you land, immediately bend your knees
and move into your next burpee.
3
Jumping Jacks: Stand with arms by your
side. Move feet out as you move your arms
overhead and then jump back. To speed up your
jumping jacks, stay on your toes throughout the
jumps.

4
Inchworm: Stand up tall with the legs straight,
and put your ngertips on the oor. Keeping the
legs straight (but not locked), slowly walk the
hands forward lowering the torso toward the oor.
Once in a push up position, start taking tiny steps
so the feet meet the hands.

5
Full Mountain Climber: Face down in a Plank position, like
above on the chair but now on the oor. Bring your left knee
toward the middle of your chest then release it back down to
starting position as you swap and bring your right knee towards
the middle of your chest. Imagine your legs climbing up a
mountain, but on the oor.

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6
Jog in Place: is one is very literal.
Place your arms by your sides at a 90
degree angle as you jog in place.

7
Squat Jump: Squat
down, then jump up as high
as possible. Land back in a
Squat and repeat.

8 & 9
Side Kick: Stand sideways and bend the forward knee while
exing your foot. Extend the forward leg to strike the air, making
sure your heel is higher than your toes. Bend the knee back to its
original position before bringing your leg down to the ground.

10
Aerobic Kick: ink of the 80's as you, reach up and
kick your leg as you bring your arms down. Alternate legs.

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 WEEK 12 WORKOUT 36

1
Alternating Forward Lunge: Start with your
feet hip width apart and weight in each hand. Lunge
forward with your leg, bending both knees. Now, step
your foot back. Repeat with the opposite leg

2
Side Lunge: Start with both feet together then
take a large step with your right foot to the right
side and lunge toward the oor. Make sure your
right knee does not extend past your toes and keep
your left leg relatively straight. Push o through
your right foot to return to the start.

3
Cobra Push Up: Lie face down on the oor and place your palms at on the ground
outside your shoulders. Keep the lower half of your body against the ground while you push
your upper body up o the ground. Hold for 5 seconds and then lower yourself back down.

4
Superman Shake: Like the Superman, lie face down and
simultaneously raise your arms, legs, and chest o of the oor
and hold this contraction for 2 seconds. Tip: Squeeze your lower
back to get the best results from this exercise. Remember to
exhale during this movement, and then shake it all out.

5
Bird Dog: Kneel on the oor and place your hands rmly on the ground,
about shoulder width apart. Brace the abdominals and practice lifting one
hand and the opposite knee just clear of the oor while balancing on the other
hand and knee. Half an inch will do until you get the feel of it. When you're
ready to do the complete exercise, point the arm out straight in front and
extend the opposite leg to the rear. Hold for 10 seconds then return your hand
and knee to the ground. Now lift your other hand and knee.

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6
Plank Jack: Begin a Plank position, with your shoulders over your wrists, your body in
one straight line, and your feet together. Like the motion of a jumping jack, jump your legs
wide and then back together. Jump as quickly as you want, but keep your pelvis steady and
don't let your glutes rise toward the ceiling.

7
Circle Crunch: Lie on your back
with your knees bent and feet at on
the oor, hands behind your head with
light ngers. Lift your shoulders o the
oor until you feel a tight contraction,
then curl your torso around in a small,
clockwise circular motion (starting from 6 to 9 to 12 to 3 and back down to 6). Repeat in
the opposite, counter-clockwise direction.
8
Scissors: Lie at on your back. You can extend your arms so they're
against the sides of your body with your palms pressing into the oor, or
you can bend your elbows and place your palms under your head. Bend your
knees and draw them into your ribs. is will make it easier to pull your
navel in towards your spine and actively press your lower back at on the
ground. Lift both legs straight up toward the ceiling, continuing to engage
your abs and press your lower back into the ground. Keeping your core
strong, slowly lower your right leg until it is a few inches away from the
ground. Lift your right leg back up as you lower your left leg down towards
the ground. Keep the movements slow and steady, moving with control,
keeping your core engaged, and your lower back pressed into the oor.

9
Squat Thrust: Like a Squat, hold your arms straight out
in front of your body at shoulder level parallel to the ground.
Keep your spine in a neutral position. Your weight should be
on the heels and the balls of your feet. Push your butt and
hips back as you bend your knees. Keep your knees behind or
in-line with your third toe. Squat down until your thighs are
parallel to the oor. Once you come back up, thrust your hips
toward the wall and squeeze your glutes.
10
Jog in Place: is one is very literal.
Place your arms by your sides at a 90
degree angle as you jog in place.

WORKOUTS: WEEK 12 WORKOUT 36 104

 WEEK 13
WORKOUTS: Each workout will be 10 moves, performed for 30 seconds each
then repeat the full circuit twice more for a total of 3 sets. Remember to check
out the library if you're not familiar with the workout!

37 38 39
Workout Workout Workout

 Close Leg Squat  Wide Push Up  Cobra Push Up

 Lateral Hop  Bear Crawl  Long Lever Crunch
 Right Side Plank Kick  Star Jump  Plank Jack
 Left Side Plank Kick  Turtle  Right Side Plank Reach
 Reverse Plank  Side Bend Through
 Pike Press  Reverse Lunge to Leg Lift  Left Side Plank Reach
 Standing Mummy Crunch  Right Leg Side Lunge Through
 Circle Crunch  Left Leg Side Lunge  Sprint on Spot
 Squat Thrust  Inchworm  Full Burpee
 Jab Cross  Jump Rope  Boat Pose
 Bird Dog
 Fast Feet

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 WEEK 13 WORKOUT 37

1
Close Leg Squat: Stand with your feet a few inches apart. Keep your head up at all
times (looking down will throw you o balance) and maintain a straight back by tucking
your tail bone. is will be your starting position. Slowly lower by bending the knees while
keeping your head up and your posture straight. Continue down until the space between your
upper legs and calves is slightly less than 90 degrees (your upper legs will be below parallel to
the oor). Inhale as lower down. en, as you exhale, push the oor with your heels and
straighten your legs back to the starting position.

2
Lateral Hop: Stand with your feet
together and knees and hips slightly bent.
Hop sideways keeping your body forward.
Land softly.

3 & 4
Side Plank Kick: Like a Side Plank, lie on one side with the
legs stacked on top of one another. Prop the body up on the hand
with the elbow extended or the forearm on the ground while
keeping the feet stacked. Modify the position by placing the
bottom knee down. en, kick the leg up to the side.

5
Reverse Plank (also known as a Table): Sit on the oor with
your legs extended in front of you. Place your palms on the oor slightly
behind and outside your hips with your ngers spread wide. Press into your
palms, and lift your hips and torso toward the ceiling. Look up to the
ceiling, point your toes, and keep your arms and legs straight. Keep your
entire body strong, and form a straight line from your head to your heels.
Squeeze your core and try to pull your belly button back toward your spine.

6
Pike Press: Place your feet up on a bench and your hands on the
ground. With your chest towards the oor, keep your legs straight and
bend at the waist so your shoulders and head are pointed towards the
ground, creating an "A" with your body. Bend at the elbows and lower
your shoulders towards the oor. Touch your head to the oor and then
push yourself back up.

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7
Standing Mummy Crunch: Stand with feet slightly wider than hip width apart,
with your weight on your right leg. Cross your arms over your chest like a mummy. Crunch
your torso to the left, bringing your left knee and left elbow toward each other as if trying to
crack a nut between your ribs. Return to previous position.

8
Circle Crunch: Lie on your back with your knees bent and feet at
on the oor, hands behind your head with light ngers. Lift your
shoulders o the oor until you feel a tight contraction, then curl your
torso around in a small, clockwise circular motion (starting from 6 to 9
to 12 to 3 and back down to 6). Repeat in the opposite, counter-
clockwise direction.

9
Squat Thrust: Like a Squat, hold your arms straight out in front of your
body at shoulder level parallel to the ground. Keep your spine in a neutral
position. Your weight should be on the heels and the balls of your feet. Push
your butt and hips back as you bend your knees. Keep your knees behind or in-
line with your third toe. Squat down until your thighs are parallel to the oor.
Once you come back up, thrust your hips toward the wall and squeeze your
glutes.

10
Jab Cross: Stand with your feet a bit wider
than hip width apart and knees slightly bent.
Make a st at chest height with elbows bent
and palms facing each other. Extend your left
arm across your body until the weight is in-
line with your right shoulder. As you bring
back the left arm, repeat with the right arm.

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 WEEK 13 WORKOUT 38

1
Wide Push Up: Begin in a plank position with your hands wide
apart. Your elbows should be extended and your body straight. Do not
allow your hips to sag. is is your starting position. Inhale, as you
bend the elbows and lower your chest to the oor. Using your pectoral
muscles, press your upper body back up to the starting position by
extending the elbows. Exhale as you perform this step.
2
Bear Crawl: Starting on the hands
and knees, rise up onto the toes,
tighten the core, and slowly reach
forward with the right arm and right
knee, followed by the left side.

3
Star Jump: Begin in a relaxed stance with your feet shoulder width apart and
hold your arms close to the body. To initiate the move, squat down halfway and
explode back up as high as possible. Fully extend your entire body, spreading your
legs and arms away from you. As you land, bring your limbs back in and absorb your
impact through the legs.

4
Turtle: Lie on your back like a
turtle oating in water then
move your arms and legs out
and in.
5
Side Bend: Stand up straight while
holding a dumbbell in each hand with your
palms facing in. While keeping your back
straight and your head up, bend at the waist
to on side as far as possible. Now bend to the
other side.

6
Reverse Lunge to Leg Lift: Like a Reverse Lunge, stand with
your feet together. Step back with your left foot and bend both knees
to 90 degrees. As you stand back up lift your left leg behind and up in
the air until it is parallel to the oor. Lower your left foot back to the
ground.

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7 & 8
Side Lunge: Start with both feet together then take a large step with your
right foot to the right side and lunge toward the oor. Make sure your right
knee does not extend past your toes and keep your left leg relatively straight.
Push o through your right foot to return to the start.

9
Inchworm: Stand up tall with the legs straight, and put your
ngertips on the oor. Keeping the legs straight (but not locked),
slowly walk the hands forward lowering the torso toward the oor.
Once in a push up position, start taking tiny steps so the feet meet
the hands.

10
Jump Rope: Jump 1 to 2 inches o the oor, giving rope
just enough space to slip under your feet only the balls of
your feet should touch the oor. Keep elbows close to your sides
as you turn the rope. e movement comes from the wrists and
forearms, not the shoulders. You can always do this without the
rope and keep the legs and arms moving.

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 WEEK 13 WORKOUT 39

1
Cobra Push Up: Lie face down on the oor and place your palms at on the ground
outside your shoulders. Keep the lower half of your body against the ground while you push
your upper body up o the ground. Hold for 5 seconds and then lower yourself back down.

2
Long Lever Crunch: Lie on your back with your legs
straight and your feet together. Extend your arms straight
overhead, clasping your hands so that one arm crosses over
the other. Rest your head on your biceps. Inhale, and as you
exhale, brace your abs in tight and simultaneously lift your
shoulders and legs just above the oor. Inhale and lower to
the starting position.

3
Plank Jack: Begin a Plank position, with your shoulders over your
wrists, your body in one straight line, and your feet together. Like the
motion of a jumping jack, jump your legs wide and then back together.
Jump as quickly as you want, but keep your pelvis steady and don't let
your glutes rise toward the ceiling.

4 & 5
Side Plank Reach Through: Get
into a Side Plank position, resting on your
right forearm (elbow under shoulder) and
the outside of your right foot (stack your
feet or scissor them on the oor). Lift your
hips and press your arm into the oor so
your body is straight and not sinking
down. Extend your left arm up. Keeping
your body raised, reach your left arm
under your torso. Hold for one count then
return to the starting position.

6
Sprint on Spot: Bring your feet up and down and
try to stay very light toes while you lift the knees.

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 WEEK 13 WORKOUT 39

7
Full Burpee: Start in a standing position with your
arms by your sides and your feet about hip width apart.
Bend your knees and place your hands at on the oor
in front of you. Explode o the balls of your feet to
extend both legs out behind you. is places you in the
plank stance, which is the top position of a pushup.
Jump your feet forward, returning them to their
original position near your hands. Jump up, extending
your arms overhead, and return to a standing position.
When you land, immediately bend your knees and move
into your next burpee.

8
Boat Pose: Begin in a seated position with your knees bent and your feet
resting lightly on the ground as you balance on your sit bones. With your core
engaged, lengthen through your torso and recline slightly, avoiding any
rounding of your back. Extend your arms straight out in front of you, then
extend your legs, creating a V-shape with your torso and legs. Breathe
comfortably throughout the move.

9
Bird Dog: Kneel on the oor and place your hands rmly on the ground,
about shoulder width apart. Brace the abdominals and practice lifting one
hand and the opposite knee just clear of the oor while balancing on the other
hand and knee. Half an inch will do until you get the feel of it. When you're
ready to do the complete exercise, point the arm out straight in front and
extend the opposite leg to the rear. Hold for 10 seconds then return your hand
and knee to the ground. Now lift your other hand and knee.

10
Fast Feet: Get into a wide
football-like stance then step quickly
in place. is wakes up the link
between your brain and muscles.

WORKOUTS: WEEK 13 WORKOUT 39 111

 WEEK 14
WORKOUTS: Each workout will be 10 moves, performed for 30 seconds each
then repeat the full circuit twice more for a total of 3 sets. Remember to check
out the library if you're not familiar with the workout!

40 41
Workout Workout

 Close Leg Squat  Plie Squat

 Down Dog Leg Lift  High Plank, Low Plank
 Walk Out Push Up  Right Side Plank
 Power Skip  Left Side Plank
 Arm to Leg Crunch  Jump Rope
 Butt Kicks  Full Mountain Climber
 90 Degree Pulse  Turtle
 Fire Hydrant Kick Outs  Bear Crawl
 Crab Walk  Scissors
 Jumping Jack  Superman Shake

WORKOUTS: WEEK 14 112

 WEEK 14 WORKOUT 40

1
Close Leg Squat: Stand with your feet a few inches apart. Keep your head up at all
times (looking down will throw you o balance) and maintain a straight back by tucking
your tail bone. is will be your starting position. Slowly lower by bending the knees while
keeping your head up and your posture straight. Continue down until the space between
your upper legs and calves is slightly less than 90 degrees (your upper legs will be below
parallel to the oor). Inhale as lower down. en, as you exhale, push the oor with your
heels and straighten your legs back to the starting position.

2
Down Dog Leg Lift: Begin on your hands and knees. Align your wrists directly
under your shoulders and your knees directly under your hips. Stretch your elbows
and relax your upper back. Distribute your weight evenly across your hands. Exhale
as you tuck your toes and lift your knees o the oor. Reach your pelvis up toward
the ceiling, then draw your sit bones toward the wall behind you. Gently begin to
straighten your legs, but do not lock your knees. Bring your body into the shape of
an A. Imagine your hips and thighs being pulled backwards from the top of your
thighs. Do not walk your feet closer to your hands keep the extension through
your whole body. is is Downward-Facing Dog. Step both feet together. en, with
your arms and legs straight, inhale and lift your right leg straight back and up, high
in the air. Flex your right foot and reach back through your heel. Keep your standing
leg strong and your shoulders squared. Imagine that your hands and heels are
aligned in one straight, diagonal line.

3
Walk Out Push Up: Begin on all fours with the
core engaged, slowly walk the hands forward, staying
on the toes but not moving them forward. en, lower
down to a push up. Next, gradually walk the hands
backwards to the starting position. Be sure to
maintain stability and balance.

4
Power Skip: Propel yourself as high as you can with each
skip by driving your knee up into the air. As you punch each
knee up, swing your opposite hand upward to get as much
vertical lift as possible.
5
Arm to Leg Crunch: Lie on your back with your arms behind you. Extend
your legs at a 45 degree angle. Bring your arms up over your chest and lift your
shoulders o the mat while raising your legs until they're perpendicular to the
oor. Return to start (don't let your legs touch the oor).

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 WEEK 14 WORKOUT 40

6
Butt Kick: Keep your knees close together, your torso upright and do not lean forward.
Shift your weight to your right foot, bend your left knee and touch your left heel to your
glutes, or as close as you can get. Lower your leg then shift your weight to your left foot,
bend your right knee and touch your right heel to your glutes, or as close as you can get.
Lower your leg and repeat this movement quickly, either moving forward or standing still.
Move your arms back and forth as you would when running.

7
90 Degree Pulse: Once in the Fire
Hydrant position, pulse your leg by
squeezing it up and down for the requested
amount of time.

8
Fire Hydrant Kick Outs: Once in a Fire
Hydrant position, extend the lifted leg to the side for
a kick out. Reverse your movements to get back to the
starting point.

9
Crab Walk: Sit down, bend your knees and put your feet at on the
oor. Reach back and put your palms on the oor just behind your butt.
Tighten your stomach muscles and push through your feet and hands to
lift your butt o the oor. Keep your chest up as you simultaneously
move your left hand and right foot forward to take a step. Follow with a
step using your right hand and left foot.

10
Jumping Jacks: Stand with arms by
your side. Move feet out as you move your
arms overhead and then jump back. To
speed up your jumping jacks, stay on your
toes throughout the jumps.

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 WEEK 14 WORKOUT 41

1
Plié Squat: Start standing with your feet slightly wider than hip width
apart, and your toes turned out about 45 degrees. Lift your heels o the
oor, balancing on the balls of your feet, bend your knees, and lower down,
keeping your hips under your shoulders and your back straight. Make sure
your knees don't go over your toes as they bend. Slowly straighten back up
and then lower your heels. Be sure to keep your abs drawn in tight to help
with your balance during this move.

2
High Plank, Low Plank: Get in the Plank position, with hands under
elbows, elbows under shoulders, and abdominals and lower ribs pulled in; core
engaged. ighs are pushing up while the heels push back. Hug all your muscles
into the midline of the body then roll WAY forward on your toes. ( is ensures
you will lower down with your arms in a 90 degree angle.) Now lower down
until your arms form a 90 degree angle and stop there.

3 & 4
Side Plank (with modi cations): Lie on one side with the legs
stacked on top of one another. Prop the body up on the hand with the
elbow extended or the forearm on the ground while keeping the feet
stacked. Modify the position by placing the bottom knee down.

5
Jump Rope: Jump 1 to 2 inches o the oor, giving rope
just enough space to slip under your feet only the balls of
your feet should touch the oor. Keep elbows close to your sides
as you turn the rope. e movement comes from the wrists and
forearms, not the shoulders. You can always do this without the
rope and keep the legs and arms moving.

6
Full Mountain Climber: Face down in a Plank position, like
above on the chair but now on the oor. Bring your left knee toward
the middle of your chest then release it back down to starting
position as you swap and bring your right knee towards the middle
of your chest. Imagine your legs climbing up a mountain, but on the
oor.

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7
Turtle: Lie on your back like a turtle oating in water
then move your arms and legs out and in.

8
Bear Crawl: Starting on the hands and knees, rise up onto the toes,
tighten the core, and slowly reach forward with the right arm and right
knee, followed by the left side.

9
Scissors: Lie at on your back. You can extend your arms so they're
against the sides of your body with your palms pressing into the oor, or
you can bend your elbows and place your palms under your head. Bend your
knees and draw them into your ribs. is will make it easier to pull your
navel in towards your spine and actively press your lower back at on the
ground. Lift both legs straight up toward the ceiling, continuing to engage
your abs and press your lower back into the ground. Keeping your core
strong, slowly lower your right leg until it is a few inches away from the
ground. Lift your right leg back up as you lower your left leg down towards
the ground. Keep the movements slow and steady, moving with control,
keeping your core engaged, and your lower back pressed into the oor.

10
Superman Shake: Like the Superman, lie face down and
simultaneously raise your arms, legs, and chest o of the oor
and hold this contraction for 2 seconds. Tip: Squeeze your lower
back to get the best results from this exercise. Remember to
exhale during this movement, and then shake it all out.

WORKOUTS: WEEK 14 WORKOUT 41 116

 APPENDIX

APPENDIX 117
 Fitness Progress Tracking Sheet
Workout Days:
Month:
Date: / / MO | TU | WE | TH | FR | SA | SU

BODY STATS START TARGET CURRENT

LEFT RIGHT LEFT RIGHT LEFT RIGHT
BICEPS
THIGHS
WAIST
HIPS
CHEST
WEIGHT
BODY FAT %

Workout Days:
Month:
Date: / / MO | TU | WE | TH | FR | SA | SU

BODY STATS START TARGET CURRENT

LEFT RIGHT LEFT RIGHT LEFT RIGHT
BICEPS
THIGHS
WAIST
HIPS
CHEST
WEIGHT
BODY FAT %

Workout Days:
Month:
Date: / / MO | TU | WE | TH | FR | SA | SU

BODY STATS START TARGET CURRENT

LEFT RIGHT LEFT RIGHT LEFT RIGHT
BICEPS
THIGHS
WAIST
HIPS
CHEST
WEIGHT
BODY FAT %
FITNESS PROGRESS TRACKING SHEET 118
 Fitness Progress Tracking Sheet
Workout Days:
Month:
Date: / / MO | TU | WE | TH | FR | SA | SU

BODY STATS START TARGET CURRENT

LEFT RIGHT LEFT RIGHT LEFT RIGHT
BICEPS
THIGHS
WAIST
HIPS
CHEST
WEIGHT
BODY FAT %

Workout Days:
Month:
Date: / / MO | TU | WE | TH | FR | SA | SU

BODY STATS START TARGET CURRENT

LEFT RIGHT LEFT RIGHT LEFT RIGHT
BICEPS
THIGHS
WAIST
HIPS
CHEST
WEIGHT
BODY FAT %

Workout Days:
Month:
Date: / / MO | TU | WE | TH | FR | SA | SU

BODY STATS START TARGET CURRENT

LEFT RIGHT LEFT RIGHT LEFT RIGHT
BICEPS
THIGHS
WAIST
HIPS
CHEST
WEIGHT
BODY FAT %
FITNESS PROGRESS TRACKING SHEET 119