• Start with a brisk walk or jog.
• Arm circles starting small and progressing 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!
• Stand back up for leg swings, 15-20 times on each leg. Remember to stay tall. 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.

Perform 7 reps of each couplet, then 6 reps of each, then 5 reps…1 rep. Rest 2 minutes between couplets.

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Workout

7 squats, 7 sit-ups
6 squats, 6 sit-ups
5 squats, 5 sit-ups
4 squats, 4 sit-ups
3 squats, 3 sit-ups
2 squats, 2 sit-ups
1 squat, 1 sit-up

Rest 2 minutes

7 lunges (per leg), 7 pushups
6 lunges, 6 pushups
…
1 lunge, 1 pushup

Rest 2 minutes

7 squat jumps, 7 burpees
6 squat jumps, 6 burpees
…
1 squat jump, 1 burpee

Rest 2 minutes

7 hollow rocks, 7 arch rocks
6 hollow rocks, 6 arch rocks
…
1 hollow rock, 1 arch rock

Rest 2 minutes

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

NOTE: Scroll down for pushup and burpee modifications.

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

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

Lunge: Keep your hips square and forward, feet shoulder width apart, and front shin vertical as you lunge.

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

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

Squat Jumps: it’s time to be explosive on the takeoff, and cat-like as you land.

Hollow Rocks: Press your low back hard into the ground as you set up. Alternately, pull your hips ups and push them forward to rock. Modify this workout by starting with one leg tucked or both legs tucked in or by holding a static position.

Arch Rocks: Squeeze your butt, tighten your abs, and press your hips into the ground. Gently pull your thighs and shoulders off ground and pull your legs up to initiate rock.

• 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.

For Burpees:

• Do a straight arm variation called a “sprawl” (i.e. skip the pushup part).
• Step in and out of the plank (i.e. don’t jump in and out).
• Cut the volume of each set in half.

• 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 6-1 volume level for the rest of the month, especially if it still feels challenging!