Day 1 Week 4 CIRCUIT AMRAP & EMOM 15 MINUTE AMRAP - 20 DOLPHIN PLANKS 15 DOUBLE PULSE SUMO SQUATS 10 LYING CHEST PRESS INTO TOE TOUCH CRUNCH 20 STANDING SPLIT WITH HEEL TAP

4 ROUND EMOMS - 10 (R&L) SIDE LEG LIFTS 25 JUMPS WITH HEEL TAP 50 BICYCLE CRUNCHES 5 PLANK (4) WIDE MOUNTAIN CLIMBERS WITH (1) PUSHUP

EXERCISES CAN BE DONE WITH OR WITHOUT WEIGHTS EXCEPT FOR LYING CHEST PRESS INTO CRUNCH INSTEAD DO TRICPE INTO CRUNCH Day 1 Week 4 CIRCUIT #1 start in plank then drive hips straight up to the air then back down into straight plank.

#2 in a wide stance with toes slightly pointing out, squat down as low as you can and pulse in low squat half squat for 2 before coming back up out of the squat.

#3 lying on your back with legs straight up, weights in hand - press weights up and back down then bring weights forward and crunch up to toes.

#4 with one leg stationary and hips hinged forward (hands on the ground or on something higher) other leg is elevated back behind you. lower it and tap foot to stationary heel then kick it back out.

#1 in a side plank (from hand or forearm) lift top leg up then back down

#2 in a squat position, jump up and tap heels together in the middle then land back into squat

#3 lying on your back as one leg bends, other leg straightens (in a bicycle motion) in toward you then opposite elbow crunches to to bend leg then switch arms/legs

#4 in high plank bring one foot to outside to same hand then in a hopping motion switch legs. after finished 4 reps do 1 pushup, modify from knees if needed

Day 2 Week 4 WATERFALL 100 REPS - 10 REPS 100 SKI HOPS 90 SECOND CRAB WALK WITH SQUAT JUMP 80 LYING SCISSOR KICKS 70 (35 R&L) TABLE TOP DONKEY KICKS 60 SECOND CRAB TOE TOUCHES 50 ALT STEP UP JUMPS 40 (20 R&L) SIDE PLANK CRUNCHES 30 PLANK KICK SITS 20 SINGLE LEG HIP BRIDGES (10R/L) 10 PUSHUPS TO DOWNWARD DOG

EXERCISES CAN BE DONE WITH OR WITHOUT WEIGHTS Day 2 Week 4 WATERFALL #1 - with feet together hop side to side like you're skiing down a hill, use hands to help you hop side to side

#2 standing with a wide foot stance, bend your knees slightly and lower your hips so that you're in a quarter squat position, begin the crab walk simply by taking two wide steps staying in squat position then do one squat jump and repeat crab walk

#3 lying on your back with hands at your side or under lower back legs straight out about 2-4 inches above the ground, kick legs crossing over one another

#4 in table top position lift one leg and bend it slightly, bring in toward stomach then kick out behind you as far as you can

#5 sit with legs bent and hands behind you, lift your hips. then bring one leg up, still in a bending form and bring one hand off the floor and tap it to opposite foot

#6 one foot starting on elevated step, jump up and switch feet

#7 in a forearm side plank, bend top arm and leg then crunch in towards together

#8 in high plank table top position kick left leg to the right side, keeping it straight and releasing right hand to twist slightly toward that left leg

#9 with legs bent and feet underneath hips, drive one leg straight up to the sky with hips lifting off the ground too #10 do pushup then press hips up to the sky into downward dog

Day 3 Week 4 CIRCUIT 45/45/30/30 SECONDS OF WORK - 15 SECONDS OF REST x 3 rounds SUMO SQUAT WITH FRONT PRESS INTO LOW TO HIGH BOW POSE BURPEE TO BROAD JUMP PLANK SWEEPS

2-10 REPS TH EN 10-2 REPS TABLE TOP CURL REVERSE INTO A HIGH KICK PLANK COMMANDOS

ALL EXERCISES ARE BODY WEIGHT EXERCISES EXCEPT FOR ONE - JUST DO SUMO SQUAT OR USE WEIGHT ALTERNATIVE! Day 3 Week 4 EMOM #1 - in a wide stance with toes pointing slighty outward, squat low while holding a weight, press weight out at chest and back in. using the heels drive out of squat then press weight above head then back down

#2 balancing on low back with legs bent at 90 degrees and arms staight out by your legs then lower down slowly straightening legs then using core crunch up back into high bow

#3 jump back into high plank then snap up to legs staying in low squat jump forward as far as you can landing in a low squat

#4 in high plank sweep arm in a circular motion, as the arm circles smoothly transition in side plank, then dip hip down towards the ground. sweep arm back in to high plank

2-10 reps means do 2 reps of each exercise then go to 4,6,8,10 then back down to 2 reps starting with 10 reps.

#1 in table top position, lift one leg and straighten it. On a 3-3 count bring heel to butt then back out straight - repeat on other side

#2 start with one leg in a reverse lunge then kick it thru up to chest. use stationary leg to help giving it a slight bend. leg you kicked goes back into a reverse lunge

#3 start in high plank - to perform commando go to (low Day 4 Week 4 1,000 REPS 10 rounds 10 reps

JUMPING JACKS STRAIGHT LEG SIT UPS X JUMPS LOADED BURPEES GLUTE MARCHES PLANK SHOULDER TAPS SIDE TO SIDE HOPS LYING SWIMMERS SQUAT TO CRUNCH BEAR CRAWL

ALL EXERCISES ARE BODY WEIGHT EXERCISES! Day 4 1000 Week 4 10 ROUNDS 10 REPS 10 EXERCISES #1 - in standing postion, jack legs out and in while arms rise up over head then back to side

#2 - lying on the ground, legs straight out and arms behind head - crunch up using core then slow and controlled back to lying

#3 - start with feet together, jump out into a squat with one arm tapping opposite toe then come back in to standing - repeat other side

#4 - in standing position hop back into plank then squat back (grasshopper) then with momentum hop forward up back to standing

#5 - in lying position with feet underneath hips, hips off ground up to the sky. March legs up off ground and back down

#6 - in high plank position, tap one hand to opposite shoulder keeping hips squared and controlled then repeat on other side

#7 - in a squat position, hop laterally to one side then to other side

#8 - lying on your stomach, legs straight and arms straight out infront of you, kick arms and legs at the same time (like you're swimming freestyle)

#9 - in standing position, feet at hip width apart, and hand behind your head - squat down then as you come back up crunch one elbow to opposite knee (bringing knee up to elbow in the middle of body)

#10 - like a traveling plank, you will start in high plank and bend one leg as other arm goes forward. walk in a low plank bearing weight in hands and toes.