Monday

It's PLYO day! Do 2 rounds of the following exercise. Perform each exercise for 40sec with a 20sec rest in between. Do these at max effort.

Single Leg Burpee to Knee Up Hop

Mountain Climbers

Skaters

Candlestick --> Burpee

Plank Jack

Broad Jump --> Burpee --> Tuck Jump

Tuesday

It's UPPER BODY day! Do 2 rounds of the following 6 exercises. Perform each exercise for 45sec with 15sec rest in between each exercise.

Inch Worm to Push-Up

Tricep Push-Up --> Row, Row

Row to Tricep Kickback

Down Dog Push-Ups

Chest Fly in Bridge

Upright Row to Tricep Extension

Wednesday

It's LOWER BODY day! Do 2 rounds of the following exercises. Perform each exercise for 45sec with a 15sec rest.

Single Leg Squat

(45sec each leg)

Single Leg Deadlift

(45sec each leg)

Side Lunge to Single Leg Hop

(45sec each leg)

Thursday

It's TOTAL BODY day! Do 2 rounds of the following exercises. Perform each exercise for 45sec with 15sec rest.

Bear to Bicep Curl

Push-Up to Side Plank

(alternate directions of the side plank)

Backwards Curtsy Lunge to Side Leg Lift + Lateral Arm Raise

(45sec each side)

Back Lunge --> T + Tricep Kickback

Friday

It's CORE day! Do 2 rounds of the following exercises. Perform each exercise for 45sec with 15sec rest in between.

Side Plank Crunch

(45sec each side)

Side to Sides

Twist to Kick in High Plank

Flutter Kicks

Sitting Oblique Twist

Saturday

Sunday