Table of Contents

January

MONDAY

Joint Mobility (20 mins)

Flow Routines (15 mins)

Kicking Routines (15 mins)

Across the Room, repeat twice

In place for 30 seconds each (8 cycles total)

Core 1 (25/10s 2X each -10 mins)

  1. In/Outs
  2. Bicycle Forward
  3. Bicycle Reverse
  4. Crunchy Frog (v-up/hug knees)
    • (repeat)

Stretch/Cool down (15 mins)

TUESDAY

Join Mobility (20mins)

Circuit: 40 seconds each / 4 rounds (35 mins)

  1. Deep Squats
  2. Face Pulls
  3. Bulgarian Split Squat - One Legged Squats
  4. Pushups
  5. Mountain Climber Flow
  6. Up to Down to Up Dog Flow
  7. Dips
  8. Plank Walkout or Ball Rollout
  9. Push Plank
  10. Rocha/handstands against wall - with Beast Skills

Core 2 (25/10s 2X each -10 mins)

  1. Fifer Scissors (hold for 2)
  2. Hip Rock and raise (froggy legs, hip up)
  3. Pulse Ups (legs straight up, foot flexed or bent knee)
    • repeat

Stretch/Cool down (15 mins)

WEDNESDAY

Joint Mobility (20 mins)

Flow Routines (15 mins)

Kicking Routines (15 mins)

Across the Room, repeat twice:

In place for 30 seconds each (8 cycles total) :

Core 3 (25/10s 2X each - 10 mins)

  1. Vup/Rollup Combo or Leg Raises
  2. Side V Roll Up
  3. Leg Climbs
  4. Mason Twist
    • (repeat)

Stretch/Cool down (15 mins)

THURSDAY

Joint Mobility (20mins)

Circuit: 40 seconds each/4rounds(35 mins)

  1. Deep Squats
  2. Face Pulls
  3. One Legged Squats
  4. Pushups
  5. Mountain Climber Flow
  6. Up to Down to Up Dog Flow
  7. Dips
  8. Plank Walkout or Ball Rollout
  9. Push Plank
  10. Rocha/handstands against wall

Core 4 (25/10s 2X each - 10 mins)

  1. Straddle Leg Crossover Sit Ups
  2. Windshield Wiper
  3. Spider Plank
    • repeat

Stretch/Cool down (15 mins)