WARM UP
Exercise | Sets x Reps |
Toe Taps | 60 sec. |
Shoulder Rolls | 10 ea. Direction |
Alt Jacks | 10 |
Arm Cirlces | 10 ea. Direction |
Alt Jacks | 10 |
Thoracic Rotations | 5 ea. Side |

Toe Taps

Shoulder Rolls

Alt Jacks

Arm Circles

Thoracic Rotations
WORKOUT
Exercise | Sets x Reps |
Incline Push Ups | 3 x 12 |
Bench Press | 2 x 12 |
Bench Dips | 2 x 8 |
Incline Fly | 2 x 12 |
Neutral Grip Front Raise | 2 x 10 |

Incline Push Up

Bench Press

Bench Dips

Incline Fly

Neutral Grip Front Raise
COOL DOWN
Exercise | Reps | Notes |
Dead Bug | 10 ea. side | Repeat circuit 3x’s |
Cobra | 5 Breaths | |
Panther Hold | 20 sec. |

Dead Bug

Cobra

Panther Hold
WARM UP
Exercise | Sets x Reps |
High Knees | 30 sec. |
Band Abduction | 2 x 5 each |
Band Back Tap | 2 x 5 each |
Prone Glute Raise | 2 x 5 each |
Infant Squat | 10 |

High Knees

Band Abduction

Band Back Taps

Prone Glute Raise

Infant Squat
WORKOUT
Exercise | Sets x Reps |
Goblet Squat | 3 x 12 |
Lateral Step Up | 2 x 12 |
Split Squat | 3 x 12 |
Hamstring Curl | 2 x 8 |
Hip Bridge | 3 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
COOL DOWN
Exercise | Time | Notes |
Hip Flexor | 8-10 Breaths | Repeat circuit 3 times |
Figure 4 | 8-10 Breaths | |
3 Way Leg Series | 8-10 Breaths ea. |

Hip Flexor Stretch

Figure 4 Stretch

3 Way Leg Series Stretch
WARM UP
Exercise | Reps |
Alt Jacks | 10 |
Windmills | 10 |
Thoracic Push | 10 |
Cat/Cow | 5 |
Thoracic Rotations | 5 ea. |
Alt Jacks | 10 |

Alt Jacks

Windmills

Thoracic Push

Cat/Cow

Thoracic Rotations
WORKOUT
Exercise | Sets x Reps |
Single Arm Row | 3 x 12 |
Lat Pull Over | 2 x 12 |
Alternating Back Extension | 2 x 10 ea. |
Reverse Fly | 3 x 10 |
I Raise | 2 x 10 |

Single Arm Row

Lat Pull Over

Alternating Back Extension

Reverse Fly

I Raise
COOL DOWN
Exercise | Reps | Notes |
Bird Dogs | 10 ea. side | Repeat circuit 3 x’s |
Cat/Cow | 5 | |
Scap Stretch | 5 Breaths |

Bird Dog

Cat/Cow

Scap Stretch
WARM UP
Exercise | Sets x Reps |
Butt Kicks | 60 sec. |
Arm Circles | 10 ea. Direction |
Wide Outs | 10 |
Windmills | 5 ea. Direction |
High Knees | 60 sec. |
Curtsy Lunge | 2 x 10 |

Butt Kicks

Arm Circles

Wide Outs

Windmills

High Knees

Curtsy Lunge
WORKOUT
Exercise | Sets x Reps |
Incline Push Ups | 3 x 12 |
OH Press | 2 x 12 |
Curls | 2 x 12 |
Tricep Extension | 2 x 12 |
Lateral Raise | 3 x 10 |

Incline Push Up

OH Press

Curl

Tricep Extension

Lateral Raise
COOL DOWN
Exercise | Sets:Reps | Notes |
Panther Hold | 20 sec. | Repeat circuit 3 x’s |
Weighted March | 10 ea. hand | |
Cross Body Stretch | 5 Breaths |

Panther Hold

Weighted March

Cross Body Stretch
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**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.