***It’s important that these movements feel good even while they challenge you. That means IF there is any PAIN or serious DISCOMFORT to stop doing that movement and either move on or substitute something else. Post to us on Facebook and we can provide alternatives ***

For any movement: It’s important to feel comfortable with the current volume BEFORE increasing the volume in subsequent weeks. That means it’s ok to stay at week 1’s 8-6-4-2 volume level for the rest of the month, especially if it still feels challenging!

For most of you, the Push Ups and the Burpees will be the biggest challenge.

Push Up Alternatives

• Elevated pushup against a bench, box, or table
• Pushups descending with straight legs but dropping to knees to press up.
• Pushups with a band around your hips (attached to a pull-up bar above you).
• Cut the volume of each set in half.
• Hold a straight arm plank.
• Cut out altogether.

Burpee Alternatives

• Do a straight arm variation (i.e. skip the pushup part).
• Cut the volume of each set in half.

Duration

• 5-10 minutes

Instructions

• Start with a brisk walk
• Arm Circles – Start small and progress to 10-15 larger ones.
• Arm Hugs – 10-15. Feel the stretch in your back and your chest opening.
• Inchworm – Standing to planks, 5 times. Go for a push-up when in plank position if you’re feeling strong!
• Leg Swings – Stand back up for leg swings 15-20 times on each leg. Remember to stay tall.
• Hip Circles – Swing one leg back into a lunge position, your legs about shoulder-width apart. Lean forward on both hands with your front leg bent at the knee and rotate in a circle at the hips. 10-15 circles clockwise and counter-clockwise, each leg.

Squats

Squat: Keep your belly and butt tight and knees out as you squat.

Sit Ups

Situps: Stay tall through the spine. Try the butterfly or straight legged variations for a challenge

Instructions

• 8 Squats followed by 8 Sit Ups
• Rest 10-20 seconds as needed
• 6 Squats followed by 6 Sit Ups
• Rest 10-20 seconds as needed
• 4 Squats followed by 4 Sit Ups
• Rest 10-20 seconds as needed
• 2 Squats followed by 2 Sit Ups
• 1 minute rest, continue to next couplet of exercises

Lunges

Lunges: Keep your hips square and forward, feet shoulder width apart and front shin vertical.

Push Ups

Pushup: Screw those hands in and tilt shoulders forward as you drop all the way to the ground.

Instructions

• 8 Lunges followed by 8 Push Ups
• Rest 10-20 seconds as needed
• 6 Lunges followed by 6 Push Ups
• Rest 10-20 seconds as needed
• 4 Lunges followed by 4 Push Ups
• Rest 10-20 seconds as needed
• 2 Lunges followed by 2 Push Ups
• 1 minute rest, continue to next couplet of exercises

Burpees

Burpees: For an extra challenge try jumping in and out with your heels and big toes together and your heels always on the ground.

Squat Jumps

Squat Jumps: Think explosive in the hips, landing with most of your weight on your heels.

Instructions

• 8 Burpees followed by 8 Squat Jumps
• Rest 10-20 seconds as needed
• 6 Burpees followed by 6 Squat Jumps
• Rest 10-20 seconds as needed
• 4 Burpees followed by 4 Squat Jumps
• Rest 10-20 seconds as needed
• 2 Burpees followed by 2 Squat Jumps
• 1 minute rest, continue to next couplet of exercises

Hollow Rocks

Hollow Rocks: Keep your legs around a 45 degree angle and modify this workout by starting with one leg or holding the hollow position, keeping your lower back pressed into the ground.

Arch Rocks

Arch Rocks: Reverse of hollow rock, press your hips into the ground, butt squeezed.

Instructions

• 8 Hollow Rocks followed by 8 Arch Rocks
• Rest 10-20 seconds as needed
• 6 Hollow Rocks followed by 6 Arch Rocks
• Rest 10-20 seconds as needed
• 4 Hollow Rocks followed by 4 Arch Rocks
• Rest 10-20 seconds as needed
• 2 Hollow Rocks followed by 2 Arch Rocks
• 1 minute rest, continue to cool down

Instructions

• 3-5 minute walk/jog