Block 1:
Knee Repeaters
Tick Tock Lunges
Helicopters

Block 2:
Glute Bridges
Crunches
Slow Mountain Climbers

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
V-steps or jump ups
Step up and kick to reverse lunge
Push up with alternating knee tucks

Block 2
Staggered squat with knee lift
Hands bench Donkey jumps over
Reverse crunches

Block 3
Staggered up overs
Glute to hamstring curl
Crunches on Terra-core

Block 4
Side plank with crunch (i...

Block 1
Step up/squat pulse/step down
Alt front lunge/squat jump floor
Bear plank up downs/alt arm row/jump back hold plank

Block 2 (
Side lunge push off (each side)
Squat jacks
Decline push up knees on TC

Block 3
Plank alt hamstring curl (dome down)
Leg raise Rainbows
Bulldog jumps (hands o...

Block 1
Squat straddle outer thigh lifts
TC get ups (roll up to stand)
Quick toe taps

Block 2
Alternate from lunges with squat jump up on top
Squat pulse up overs
Rotation plank (tc vertical grip
Side to side)

Block 3
Lying chest press
Glute bridge alt knee heels tc
Plank elbow hand

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)

Block 1
Bulgarian lunges
Romanian Dead Lift/Low Row
Squat pulse up & overs

Block 2
Power jump/quick toes
Glute bridges
Burpees

Block 1
Inch worm tap
Staggered squats
Alt split lunges

Block 2
Stationary lunges each side/side raise no wts
Modified burpee
Bent over straddle taps

Block 3
Push ups/Bear plank row
Reverse crunch (alternating)
Side plank (knee down) rotations