Block 1
Squats on top of TC
Bicep curl to overhead press
Quick toe taps
Repeat
Block 2
Alternating front lunges
Single arm rows to kickbacks – double the weight or use one dumbbell
Modified push-up to 3 second high plank hold
Repeat
Block 1
Staggered squats (right)
Staggered squats (left)
Step up knee lift (alternating)
Slow mountain climbers
Block 2
TC Single arm row (right)
TC Single arm row (left)
Knee push-ups with rock forward and back
Glute Bridges (heels on TC)
Block 3
Stationary lunges (right)
Stationary lunges (l...
Block 1
Lateral squat/tap (each side)
Quick tap up and over
Modified push-up
Block 2
Alternating front lunges
Heel jumping Jacks
Glute bridge marches
Plank tap outs (dome up)
Block 3
Squat outer thigh lift (RL)
Row/RDL
Mountain climber twists (dome down)
Block4
Elevated Crunches (heels on t...
Block 1
High to low squats
Knees corner to corner
Down dog push-ups
Block 2
Lateral lunge/inner thigh floor
Straddle plank walk (bend knees)
Alternating rows
Block 3
Modified V-sit hold
Core stability toe tap (hold bench)
Lateral rock plank (dome down)