Phase 1
Week 1 Monday Workouts
Here are your exercises in order
Walkouts
5 Reps with 15 seconds
Standing Rear Delts
20 Reps with 15 seconds
Arm/leg Step Aparts
20 Reps with each arm 15 seconds
Cobras
20 Reps with 15 seconds
Child Pose To Plank
20 Reps with 15 seconds
Arm Turn Palm-Up Lift Hand Off Ground
15 LEFT ARM, TURN LEFT PALM UP – 15 LIFT HAND OFF GROUND (REPEAT ON RIGHT)
Belly Push-Ups
10 Reps. REST 30 SEC AND REPEAT
Pigeon Pose Warm Up
10 Reps (activate glutes)
Side Leg Clam Openers
20 Reps with 15 seconds
Side Plank Leg Raises
20 Reps with 15 seconds
Hold Plank Up And Add Clam Openers
20 Reps with 15 seconds
Single-Leg Bridge Raises
25 Reps with 15 seconds
Together Bridge Raises
25 Reps with 15 seconds
Wall Snow Angels
10 Reps with 15 seconds
Wide Squats – Pick Up Ball The Drop
25 Reps with 15 seconds
Side Squat Walks Or Little Squat Raise Leg
30 Reps (each side) with 15 seconds
Sit On Bench – Lift One Leg And Kick Out
25 Reps (each leg) with 15 seconds
Seated V – Ups
20 Reps (focus on breathing) with 15 seconds
Hip Tucks
20 Reps with 15 seconds
Belly Breaths
10 Reps with 15 seconds
Knee To Chest
20 Reps with 15 seconds
Super Slow Lunges – Knee To Ground, Hold Lunge, Arm Shoulder Press
10 Reps (each side) with 15 seconds