Day 1

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Tib Raises 20 reps 3 sets

Stand with your back leaning against a wall with your feet flat on the floor. You should have your feet about hip-width apart and the distance in front will govern the exercise difficulty so start with them only slightly in front of you. Make sure your knees stay straight throughout. Pull your toes up towards your shins as far as you can and slowly lower back down then repeat. To make the exercise harder, move your feet further away from the wall.

Pike Push Ups 15 reps 3 sets

Get your body into a V shape as much as possible. Can you touch your head to the ground?

Air Squats 25 reps 4 sets

Keep your feet at shoulder-width apart and pointed straight ahead. When squatting, your hips will move down and back. Tour heels should stay flat on the floor the entire time. Add weight for higher level of difficulty. (See also Goblet Squat)

Reverse Lunges 20 reps 5 sets (each leg)

Start by standing straight and tightening your core muscles. Take a giant step backwards with your left foot. Bend your right knee until it's at 90°. Lower your left knee until it almost touches the ground. Then push back up and return to the starting position.

Push Ups 10 reps 5 sets

Hips up, hands under your shoulders, lower yourself slowly until chest hits floor, head in neutral position

Hex Squat 20 reps 5 sets (each leg)

Take a wide squat stance with your feet. Shift Your Weight To One Side. Stay Upright & Sit Your Hips Down. Go As Far Down As Your Mobility/Flexibility Allows. Push Through The Floor & Stand Up.

Step-ups 20 reps 4 sets (each leg)

Pushing primarily through your lead foot, lift your body up onto the step. Then step down to the starting position. When you're doing step-ups, keep your back straight and your abdominal muscles nice and tight. Make sure your foot is planted entirely on the step. Point your other toe to the ceiling as you raise your knee as high as possible.

Burpees 100 (for time)

Stand with your feet shoulder-width apart and your arms by your sides. Lower into a squat position and place your hands on the floor. Kick or step your legs back into a plank position. Lower your chest to the floor then raise back to a plank position. Jump or step your legs forward to return to a squat position. Return to the standing position.

 

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