ExerciseSets x Reps
Toe Taps60 sec.
Shoulder Rolls10 ea. Direction
Alt Jacks10
Arm Cirlces10 ea. Direction
Alt Jacks10
Thoracic Rotations5 ea. Side

Toe Taps

Shoulder Rolls

Alt Jacks

Arm Circles

Thoracic Rotations

ExerciseSets x Reps
Incline Push Ups3 x 12
Bench Press2 x 12
Bench Dips2 x 8
Incline Fly2 x 12
Neutral Grip Front Raise2 x 10

Incline Push Up

Bench Press

Bench Dips

Incline Fly

Neutral Grip Front Raise

Dead Bug10 ea. sideRepeat circuit 3x’s
Cobra5 Breaths
Panther Hold20 sec.

Dead Bug


Panther Hold

ExerciseSets x Reps
High Knees30 sec.
Band Abduction2 x 5 each
Band Back Tap2 x 5 each
Prone Glute Raise2 x 5 each
Infant Squat10

High Knees

Band Abduction

Band Back Taps

Prone Glute Raise

Infant Squat

ExerciseSets x Reps
Goblet Squat3 x 12
Lateral Step Up2 x 12
Split Squat3 x 12
Hamstring Curl2 x 8
Hip Bridge3 x 12

Goblet Squat

Lateral Step Up

Split Squat

Hamstring Curl *towel under feet on hard floor/paper plate on carpet to slide

Hip Bridge

Hip Flexor8-10 BreathsRepeat circuit 3 times
Figure 48-10 Breaths
3 Way Leg Series8-10 Breaths ea.

Hip Flexor Stretch

Figure 4 Stretch

3 Way Leg Series Stretch

Alt Jacks10
Thoracic Push10
Thoracic Rotations5 ea.
Alt Jacks10

Alt Jacks


Thoracic Push


Thoracic Rotations

ExerciseSets x Reps
Single Arm Row3 x 12
Lat Pull Over2 x 12
Alternating Back Extension2 x 10 ea.
Reverse Fly3 x 10
I Raise2 x 10

Single Arm Row

Lat Pull Over

Alternating Back Extension

Reverse Fly

I Raise

Bird Dogs10 ea. sideRepeat circuit 3 x’s
Scap Stretch5 Breaths

Bird Dog


Scap Stretch

ExerciseSets x Reps
Butt Kicks60 sec.
Arm Circles10 ea. Direction
Wide Outs10
Windmills5 ea. Direction
High Knees60 sec.
Curtsy Lunge2 x 10

Butt Kicks

Arm Circles

Wide Outs


High Knees

Curtsy Lunge

ExerciseSets x Reps
Incline Push Ups3 x 12
OH Press2 x 12
Curls2 x 12
Tricep Extension2 x 12
Lateral Raise3 x 10

Incline Push Up

OH Press


Tricep Extension

Lateral Raise

Panther Hold20 sec.Repeat circuit 3 x’s
Weighted March10 ea. hand
Cross Body Stretch5 Breaths

Panther Hold

Weighted March

Cross Body Stretch

*Customer support will not be able to answer fitness or nutrition related questions. If you have questions please refer to our help page.
**Participation in physical activity involves risks of injury, including but not limited to, muscle/bone/joint injuries, heart attack, stroke, and evening the possibility of death. If you experience any of the following symptoms, stop exercising and seek medical help: feel discomfort or pain, have chest pain or other pain that could indicate a heart attack, including pain in the neck and jaw, pain traveling down the arm or pain between the shoulder blades, experience dizziness or extreme breathlessness, develop a rapid or irregular heartbeat during exercise, joint or muscle pain persisting after more than three days of rest.