Day 1
july Week 3
Single Arm Plank (L) :20
Hip Dip (L) 20 reps
Side Plank Reach (L) :10
Rest :30 then same sequence for (R) side
3x each side
Video Support
Single Arm Plank
Hip Dip
Side Plank Reach
Day 2
july Week 3
OTM ‘on the minute’
Not counting reps today, each minute we have a different exercise that we will focus on doing perfectly for 60 seconds before the next minute starts.
Min 1 - Body Saw
Min 2 - Straight Leg Sit-Ups
Min 3 - Russian Twist
Min 4 - Rest
12 Mins total = 3 rounds
Video Support
Body Saw
Straight Leg Sit-Up
Russian Twist
Day 3
july Week 3
Seated Double Heel Raise 20 reps
Hollow Heel Raise 20 reps
Hollow Rock 10 reps
Rest 1:1 (Rest = time it takes to complete round)
4 rounds
Video Support
Double Heel Raise
Hollow Heel Raise
Hollow Rock
Day 4
july Week 3
Forearm Mountain Climber :25 *slow pace
Plank Reach 20 reps (total)
Forearm Mountain Climber :25 *slow pace
Rest as needed after round
4 rounds
Video Support
Forearm Mountain Climber
Plank Reach