January Week 1

Day 1

JANUARY Week 1

All of the following are done in a ROW, back to back.

Body saw - 20 seconds

Forearm plank - 20 seconds

Elevators - 20 seconds

Quadruped shoulder taps - 20 seconds

(1:20 total work time)

Rest 1 full minute between rounds

5 rounds

*If the quality starts to dip, increase rest length accordingly

Day 2

JANUARY Week 1

On a 10 minute clock.

Scissor kicks

Butterfly sit-ups

10 reps - 20 - 30 - 40.. Etc.

(Complete 10 scissor kicks total, followed by 10 sit-ups before moving to the round of 20. Scissor kicks are counted 1 leg at a time, so 10 total, not each leg)

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Day 3

January Week 1

High plank walkout
5-4-3-2-1

High plank toe reach
20 reps

You will perform 5 high plank walkouts followed by 20 alternating toe touches (total). Then you move to 4 walkouts, 20 touches, 3, 20, etc. down to 1 and 20.

*This is a lot of time spent in a plank, if your position starts to deteriorate take a small break, then resume. As everything we do, PERFECTION is what we’re looking for, not speed.

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Day 4

january Week 1

Side plank DB pocket hold - 20 seconds

Side plank DB reach - 20 seconds

Side plank hip dips - 20 seconds

3 rounds right side

3 rounds left side

*don’t attack 3 rounds on the same side all at once, go back and forth - right and left.

All exercises are in a row, no rest until you’ve finished the full minute

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