Complete 3-5 rounds x 45-sec each exercise with 30-sec breaks in between exercises

Cardio Day A

• High knee taps
• Squat with oblique stand crunch each side (Squat, stand, crunch left side, squat, stand, crunch right side, repeat)
• Lateral squat walk
• Jumping alternate lunges
• Russian twist

Modification Exercises:

• March in place
• Squat with waist twist to each side then stand (repeat with or with out weights)
• Lateral squat walk
• Stationary forward lunges
• Crunches

5 rounds x 45-sec each exercise with 30-sec breaks in between exercises

Cardio Day B

• Seal jacks
• Side to side squats
• Plank with air punches
• Reverse stationary lunges
• Scissor kicks

*4 min warm-up to help burn extra calories prior to engaging abs, repeat 2x

• 30-sec high knee taps
• 30-sec jump squats
• 30-sec jumping jacks
• 30-sec running in place

Perform each exercise for 30 seconds followed immediately with 20 mountain climbers (Exercise, mountain climbers, exercise, …)

• Penguin side heel touches
• Mountain climbers
• Half crunch/ Sit up
• Mountain climbers
• Plank twists
• Mountain climbers
• Oblique side crunch (one side)
• Oblique side crunch (other side)
• Mountain climbers
• Single leg alternating V-Up crunch
• Mountain climbers
• Laying on back leg raises
• Mountain climbers
• Scissors
• Mountain climbers

Pick a cardio warm-up for 10-15 minutes before a workout circuit.

*In case there's not a cardio machine available, try a run, walk, or bike prior or after your workout.

• Biking
• Treadmill
• Stairmaster
• Elliptical

Circuit A

(3-5 rounds)

• Reverse lunge into side lunge = 10-15x’s
• Single leg bridge=10-15x’s
• (2) Pushups +renegade rows = 5-10xs
• Plank up and downs from Hands to forearms= 5-10x's
• Knee to elbow crunches=15-20x's

Modification A

• Reverse lunge using wall support=10-15x's
• Regular glute bridge (hip raises) 10-15x's
• Regular pushups or knee pushups= 5-10x's
• Plank holds on elevated surface (couch or chair) =30- secs
• Sit-ups =15-20x's

Circuit B

(3-5 rounds)

• Squat jumping jacks (can be used with band around ankles) =10-15's
• Jump rope or run in place= 30-45 sec
• Bent over row with band or towel back extension= 15-20x's
• Lying leg raises= 10-15x's
• Superman’s= 10x’s- failure
• Side to side squat (3 steps each direction)= 10x’s each way

Modification B

• Jumping jacks=10-15x's
• Jog in place= 30-45 sec
• Towel back extension=15-20x's
• Lying leg raises=10-15x's
• Superman’s=10x’s
• Squat with left leg tap out, then right leg tap out, repeat= 10xs each way

Circuit C

(3-5 rounds)

• Jump squats = 15-20x's
• Wall sit with shoulder raises (Can use weights)= 15x’s
• Glute bridge raises with 3 sec hold at top = 10-15x's
• Lying alternating leg raises with toe touch= 10-15x's each leg
• Standing cross ab crunch elbow to knee = 10-15x's each side

Modification C

• Squat= 15-20x's
• Wall sit with arm raises= Hold for 30-45 secs
• Glute bridge hold= 3x for 30 sec
• Alternating leg raises laying on back= 10-15x's
• Ab bicycle=10-15x's

Circuit D

(3-5 rounds)

• In and out jumps 10 forward = 3x’s
• Shoulder press (with dumbbell or band) =10-15x's
• Push Ups= 10-15x's
• Glute kick combo (side glute raise, donkey kicks) =10-15x's each exercise each side
• Side to side ab heel touches

Modification D

• Jump squats=15-20 x’s
• Plank shoulder taps=10-15x's each arm
• Pushups on knees=10-15x's
• Glute kick combo (side glute raise, donkey kicks)= 10-15x's each side
• Side to side ab heel touches

Circuit E

(3-5 rounds)

• Elevated split lunge using chair or bench= 10-15x's each leg
• Glute bridge with 3 sec hold at top= 10-15x's
• Triceps kickbacks (dumbbell or band, if have neither triceps dips on chair)=10-15x's
• Situp + Russian twist (sit-up into a core twist then lay back and repeat) =10-15x's
• Plank with air punches=10-15 times
• Wall sit 30 sec

Modification E

• Forward lunges=10-15 x’s each leg
• Glute bridge=10-15 x’s
• Tricep dips using chair= 10-15x's
• Situps = 10-15x's
• Lateral plank walks= 5 each way, 3x’s
• Wall sit 30 sec

Circuit F

(3-5 rounds)

• Reverse lunges with knee lifts= each leg 10-15x's
• Single leg bridge=10-15's
• Supermans with 3 second hold=10x’s
• Burpees= 10x’s
• Plank with shoulder taps= 10-15x's

Modification F

• Reverse lunges= each leg 10-15x's
• Side leg raises=10-15x's
• Supermans= 10x’s
• Donkey kickbacks= 15-20x's
• Jump squats or jumping jacks=20x’s
• Plank=30 Sec

Circuit G

(3-5 rounds)

• Traveling in and out squat jumps = 3x’s
• 25 walking lunges
• Bicep curls (with dumbbell or band)= 10-15x's
• Triceps dips = 10-15x's
• Pushups =10-15x’s
• Scissor kicks= 10-15x's each leg

Modification G

• Jump squats=20-30x's
• 15-20 walking lunges
• Forearm plank reach out=10-15x each arm
• Knee pushups= 10-15x's
• Leg raises= 10-15x's

Circuit H

(3-5 Rounds)

• Walking lunges=25x’s
• Kneeling to squat to kneeling repeat=10x’s

(Squat form, knee down one at a time then one knee back up after another into squat position repeat)

• Plank with side leg crunch each side = 10x’s each side
• Superman’s with alternating leg & arm lift=10x’s each side
• Inchworm= 10-15x's

Modification H

• Forward lunges=15-20x's
• Squats=15-20x's
• Mountain climbers=15-20x's
• Superman with arm extension=8-10x's
• Inchworm=8-10x's