December Week 1

Day 1

December Week 1

3 Rounds - 40 seconds rest after finishing the 3 exercises in a row.

Psoas March hold (left knee up) 30 seconds.

Psoas March hold (right knee up) 30 seconds.

Hollow hold 30 seconds.

*Scale accordingly to keep low back grounded throughout movements*

1 min rest.

2 Rounds - 30 seconds rest after both exercises in a row.

Plank reach - 30 seconds.

Elevator plank - 30 seconds.

1 min rest.

1 Round - DONE after doing the following 1x.

Psoas March hold (L) 20 seconds.

Psoas March hold (R) 20 seconds.

Directly into 10 V-ups or tuck ups.

Day 2

December Week 1

4 Rounds.

Double heel raises - 1 minute

Directly into..

Hip dips (R) 30 seconds

Hip dips (L) 30 seconds

Rest 1 minute between rounds

After Round 4 rest 30 seconds then complete 1 minute of Russian Twists 1x

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Day 3

December Week 1

3 Rounds

Mountain climber oblique twist - 40 seconds

Directly into..

Flutter Kicks - 30 seconds

Directly into..

Hollow hold - 20 seconds

Directly into..

Butterfly sit-ups - 10 REPS

Rest 1 minute after each round.

After Round 3 rest one minute then do the following 1x.

Mountain climber oblique twist - 20 seconds

Flutter kicks - 15 seconds

Hollow hold - 10 seconds

Butterfly sit-ups - 5 REPS

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Day 4

December Week 1

4 Rounds

Opposite toe reach - 20 seconds

Hollow hold - 20 seconds

Rest - 20 seconds

After Round 4 move directly into 100 towel tuck-ups.

These should be done in as few sets as possible while keeping weight shifted forward and shoulders over wrists throughout.

Go for big sets!

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