Phase I – Set timer to 20 rounds of 45/10
1- SIDE STEP UPS (right)-Begin with tire or chair to your right, step up with right leg and bring left knee high. Do not push off of left leg, right leg does the work
2- ELEVATED PLANK KNEE TUCK ROTATIONS- begin in plank position with feet elevated on tire or chair, bring knee to chest, knee out to the side then return to tire, repeat alternating
3- SIDE STEP UPS (left)-Begin with tire or chair to your left, step up with left leg and bring right knee high. Do not push off of right leg, left leg does the work
4- TRICEP DIPS-using chair or tire
5- DIVE BOMBER PUSHUPS- Begin in a pike or downward dog position, dip your head down toward the mat and forward ending in a low arch facing the ceiling. Reverse back to downward dog position. Maintain body control throughout.
Phase II – Set timer to 3 rounds of 50/10
1- 5 KICKOUTS / ROLL / 5 REVERSE CRUNCH
2- LEG RAISES
3- REACH THROUGH V ABS