CORE

1. Crunches
2. Bicycles
3. Reverse Bicycles
4. Scissors Kicks
5. Balance on butt and open and close your legs
6. Onto back and push feet to sky little sway as possible

CORE BALL

1. Ball transition from feet to hands 20 reps. On your last rep balance on your butt while holding the ball in the feet. Don’t let the ball touch the ground if you can twist the ball like a steering wheel. Do these for 10 seconds or until you fail.
2. Plank on the Core ball with legs straight. Hold this position for 10 seconds then bend your knees (don’t let your knees touch the ground) hold this position for 10 seconds.
3. Next movement straighten your legs while still holding the plank again and start moving your hands and elbows left and right. Do this for 10 seconds then bend your knees and continue this movement for another 10 seconds.
4. Last movement for this series: Straighten your legs and push the core ball away from you while tightening your core. This is the hardest movement, really try and keep your core tight. Do this for 10 seconds then bend your legs again without touching the ground and push away again for 10 more seconds. On the last rep push the ball away and hold for 10 seconds or until body failure.

HIPS/HAMSTRINGS WITH CORE BALL

1. Shoulder width hip thrust on core ball 20 reps. Have arms on the ground for stability if you want to make this harder, lift your arms up to the sky while doing this movement.
2. With both feet on the core ball put 80% pressure on the weak leg and do 10 reps with one leg hip thrust then 10 reps on the other leg.
3. Last movement, lift your hips up and balance on the ball when in this position push your feet away and then pull them back. Do this for 10 reps.

10 MINUTE WORKOUT - *For advanced athletes, double the reps!

1. PUSHUPS /SUPERMANS (super set) Set 1:
   • 25 total pushups (toes first then go to the knees if needed but try not to stop) 15 shoulder width and 10 close.
   • Superman Hold this position for 10 seconds-pulse up and down for 10seconds-right side and left side 10 seconds each side-snow angles 10 seconds into skydiver for 10 seconds and the last move will be praying/diving for the last 10 seconds.
   Set 2:
   • 30 total pushups (toes first then go to the knees if needed but try not to stop) 10 wider than shoulder width, 10 shoulder width and 10 close (advanced double the reps)
   • Superman (add weight 1-5 pounds) Hold this position for 10 seconds-pulse up and down for 10 seconds-right side and left side 10 seconds each side-snow angles 10 seconds into skydiver for 10 seconds and the last move will be praying/diving for the last 10 seconds
2. BACK/SHOULDERS: (super set) Set 1:
   • Back 30 band rows/body weight pulls or body lifts. 10 reps with the elbows away from the body 10 reps with the elbows at 45 degrees from the body and 10 with the elbows next to the body
   • Shoulder: 10 front raises with bands or dumbells 10 side lateral raises into 10 rear raises
   Set 2:
   • Back: Band rowing circles 15 over the top and 15 rolling low
   • Shoulder: 5 front circles each direction 5 side circles each direction and 5 rear shoulder circles each direction.
3. ARM BICEPS AND TRICEPS (super set) band movements Set 1:
   • Biceps 30 band curls 10 outside the body 10 shoulder width and 10 into the body
   • Triceps: 30 triceps extensions 10 away from the body 10 shoulder width and 10 into the body
   Set 2 :
   • Biceps 15 biceps circles each direction outside to inside first then inside to outside
   • Triceps: 15 triceps circles each direction outside to inside first then inside to outside
4. LEGS AND CALVES (giant set) Set 1:
   • Body weight squats 30 reps: Stand shoulder width stance and work on slow controlled squats. Use a chair for assistance or hands on your knees if you have a problem getting a good stretch at the bottom of the squat. 10 with a shoulder width stance into 10 with a wide stance and focus on keeping your knees open over your feet. Finish it out with 10 reps with a close stance. Rest 10 seconds then do 20 jump squats. Focus on a smooth takeoff and landing. Use a chair or hands on your knees. Try and be smooth and rep them out!!
   • Body weight lunges: Do 10 slow and controlled reps on each leg work on getting a good stretch of both legs. Don’t bang your knee against and ground and use a chair or hand on your front knee if you need to.
   • Calf raises (1 minute) Stand with a shoulder width stance and slowly lift up onto your toes. You can use a step or something to stand on to get a better stretch of the calf if not just stand and work the calf raises on the ground and work on your balance.
   Set 2:
   • Body weight squats 30 reps: Stand shoulder width stance and work on slow controlled squats. Use a chair for assistance or hands on your knees if you have a problem getting a good stretch at the bottom of the squat. 10 with a shoulder width stance into 10 with a wide stance and focus on keeping your knees open over your feet. Finish out the set with10 reps with a close stance. Rest 10 seconds then do 20 jump squats. Focus on a smooth takeoff and landing. Use a chair or hands on your knees. Try and be smooth and rep them out!
   • Body weight lunges 100 reps!!! Do a 100 stepping lunges. Work on being smooth and step through the lunges without stopping in the middle. Work on balance and if you need to have your hand on your leg while doing the lunges totally fine.
   • Calf raises (bodyweight) 100 reps! Find something to stand on so you can get a good stretch through the movement. Work on being smooth and powering through the 100 reps. It’s going to burn so get ready. If you have to stop, take 10 seconds rest and get back to hammering those calves.
5. 10 MINUTES FOR HIIT Cardio (LAST PUSH)
   1. 30 seconds of high end cardio (running, biking, whatever you can do to get your heart in cardio or peak zone) 75% to 95% or your max heart rate
   2. 30 seconds of low end cardio (walking)
   3. COMPLETE 5 TIMES!