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 |
Push Ups | 2 x 10 |
Bench Press | 4 x 8 |
Bench Dips | 3 x 10 |
Incline Fly | 4 x 8 |
Neutral Grip Front Raise | 3 x 10 |

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 Walk | 20 sec. |

Dead Bug

Cobra

Panther Walks
WARM UP
Exercise | Sets x Reps |
High Knees | 30 sec. |
Band Box Step | 2 ea. Direction |
Lateral Shift Lunge | 10 |
Prone Glute Raise | 2 x 5 ea. |
Infant Squat | 10 |

High Knees

Band Box Step

Lateral Shift Lunge

Prone Glute Raise

Infant Squat
WORKOUT
Exercise | Sets x Reps |
Goblet Squat | 4 x 10 |
Weighted Step Up | 3 x 10 |
Curtsy Lunge | 3 x 10 |
Hamstring Curl | 3 x 10 |
Single Leg Hip Bridge | 3 x 8 |

Goblet Squat

Weighted Step Up

Curtsy Lunge

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 |
Band Pull Aparts | 10 |
Thoracic Rotations | 5 ea. |
Alt Jacks | 10 |

Alt Jacks

Windmills

Thoracic Push

Cat/Cow

Thoracic Rotations
WORKOUT
Exercise | Sets x Reps |
Bent Over Row | 4 x 8 |
Body Saw | 3 x 5 |
Single Arm Row | 3 x 8 |
I, T, Arrow | 3 x 5 ea. |
Back Extension | 3 x 10 |

Bent Over Row

Body Saw
*towel under feet on hard floor/paper plate on carpet to slide

Single Arm Row

I, T, Arrow

Back Extension
COOL DOWN
Exercise | Reps | Notes |
Bird Dog Crunch | 10 ea. side | Repeat circuit 3 x’s |
Cat/Cow | 5 | |
Scap Stretch | 5 Breaths |

Bird Dog Crunch

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 |
Push Ups | 2 x 10 |
OH Press | 4 x 8 |
Curls | 4 x 8 |
Tricep Extension | 4 x 8 |
Truck Drivers | 3 x 10 |

Push Up

OH Press

Curl

Tricep Extension

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

Panther Walk

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.