Workout 1
3 Rounds (not for time, take rest and take your time)
16 Alternating Stepping Back Lunge
30 second Plank
10 Air squats w/ 3 second pause at the bottom
10 Push ups – Full range of motion, touch chest to the ground each rep (use knees as needed)
Workout 2
2-3 Rounds (not for time, take rest and take your time)
10 each leg Single Leg RDL (balance on one leg the whole time, then switch)
15 Sit ups
15 Calf raises w/ pause at the top
30 seconds each side Side Plank
15 each side Clamshells
Workout 3 (2 parts)
3 Rounds (not for time, take rest and take your time)
8 Air Squats, 3 seconds down and 3 seconds up
6 each leg Lateral Lunge w/ 2 second pause at the bottom of each rep
10 Incline Pushups (use a bench or big rock to put your hands on, if nothing is available do regular push ups. Either way make sure to get full range of motion)
3 Rounds (no rest until after the Russian Twists, then rest 1 min between the rounds)
30 second Superman Hold
20 second Hollow Hold (similar to Boat Pose in yoga)
20 Russian Twists
Workout 4
3 Rounds (for speed, rest 1 minute between rounds)
20 Air Squats
10 Squat Jumps
10 V ups
Workout 5
3-4 Rounds
20 second each side Split Squat Hold
30 second each leg Single leg balance
15 each side Clam shells
15 each side Lateral leg raises (Jane Fonda style)