WARM UP
(1/4) BREATHING
(2/4) PELVIC TILTS
(3/4) STANDING REACHES
(4/4) HANDS UP MARCHES
CIRCUIT 1 (2 ROUNDS)
(1/8) DEAD BUGS
(2/8) BIRD DOG
(3/8) GROIN OPENER
(4/8) STANDING KNEE DRIVE
(5/8) BEAR HOLD
(6/8) HEEL TAPS
(7/8) SUITCASE CARRY MARCH
(8/8) STANDING WOOD CHOP
COOL DOWN
(1/4) CHILDS' P...

WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) DB WOOD CHOP
2.) DB FLUTTER KICKS
3.) WEIGHTED KNEE TO ELBOW
4.) PLANK + HIP TAPS
COOL DOWN:

WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) WEIGHTED AB SLAMS
2.) BICYCLES (FAST TO SLOW)
3.) WALK OUT TO x4 SHOULDER TAPS
4.) PLANK DOWN & UPS
COOL DOWN:

THE WORKOUT:
1.) WEIGHTED CRUNCH + PRESS
2.) WEIGHTED SIDE PLANK PULL UPS (R)
3.) WEIGHTED SIDE PLANK PULL UPS (L)
4.) WEIGHTED BRIDGES
5.) PLANK WEIGHTED PULLS
6.) HAMMER THROW DOWNS
7.) V-SIT R/L RETURNS
8.) PLANK AROUND THE WORLD
9.) PLANK AROUND THE WORLD
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Floor Core is a focused 10-minute s...

THE WORKOUT:
1.)WEIGHTED RUSSIAN TWISTS
2.) WEIGHTED CHEST PRESS + KNEES
3.) SIDE PLANK DIPS (WITH WEIGHT) R
4.) SIDE PLANK DIPS (WITH WEIGHT) L
5.) ALT LEG LOWERS
6.) SEATED OH PRESS + TWIST
7.) CAPSIZERS
8.) FIGURE 4 CRUNCHES (R)
9.) FIGURE 4 CRUNCHES (L)
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Floor Core is a focused 10-minute ses...

1.) JOG TO TWIST PUNCH
2.) STANDING KICK TO OPPOSITE HAND
3.) STANDING CLIMB CRUNCH (ALT R/L)
4.) SQUAT + SIDE CRUNCH COMBO
5.) X4 POWER KNEE RIGHT
6.) ALT PUNCH + SPEED BAGS
7.) TWIST + REACH UP HIGH
8.) ALT SIDE STEP + REACH DOWN
9.) SLOW STANDING ROLL-DOWNS

1.) DB FRONT RAISE + TWIST
2.) DB OH SIDE BENDS (R/L)
3.) WEIGHTED STANDING CRUNCH
4.) WEIGHTED LATERAL REACH TO KNEE DRIVE (R)
5.) WEIGHTED LATERAL REACH TO KNEE DRIVE (R)
6.) DB ALT PUNCH + ROTATION
7.) DB SIDE SWING + CATCH
8.) WEIGHTED STEP BACK WITH CORE TWIST
9.) WEIGHTED FIGURE-8's

1.) CROSS BODY REACH WITH KNEE DRIVE
2.) SIDE CRUNCH PULSES (R)
3.) SIDE CRUNCH PULSES (L)
4.) STANDING OBLIQUE TWISTS
5.) X4 POWER KNEES R/L
6.) STANDING LEG EXT CRUNCH
7.) HIGH KNEES TO SLOW TWIST
8.) SQUAT + DIAGONAL REACH
9.) STANDING PIKE TOUCH

1 WEIGHTED CHOP TO KNEE LIFT (R)
2 WEIGHTED CHOP TO KNEE LIFT (L)
3 DB CURL TO FRONT PRESS
4 DB SIDE BEND WITH KNEE LIFT (R)
5 DB SIDE BEND WITH KNEE LIFT (L)
6 WEIGHTED SKATERS
7 DB OH LIFTS + ROTATIONS
8 WEIGHTED PUNCH COMBO (R/L)
9 DBL WEIGHTED KNEE PULL-INS (ALT)

The Workout:
(1.) DB CROSS CHOP (R)
(2.) DB CROSS CHOP (L)
(3.) DB FRONT RAISE TO TWIST
(4.) ALT WEIGHTED KNEE DRIVERS
(5.) DB HALO
(6.) SIDE LEAN CRUNCH WITH WEIGHT (R)
(7.) SIDE LEAN CRUNCH WITH WEIGHT (L)
(8.) DB FIGURE 8 PASS AROUND LEGS
(9.) DB CURL + KNEE LIFT COMBO

THE WORKOUT:
1.) DOUBLE CROSS BODY CRUNCH
2.) X4 TRICEP OH TO SQUAT
3.) WEIGHTED OH TO ALT LEG LIFTS
4.) DB CORE TWISTS
5.) X4 BICEP CURLS TO X4 THROW DOWNS
6.) REVERSE LUNGE TO CORE ROTATION
7.) WOOD CHOPPERS R
8.) WOOD CHOPPERS L
9.) R/L FWD ALT KNEE PULLERS
Standing Core is a dynamic 10-minute...

THE WORKOUT:
1.) DB AB ROTATION
2.) SIDE LOWERS R
3.) SIDE LOWERS L
4.) DB CHEST PRESS TURN R/L
5.) DB AB ROTATION
6.) SIDE LOWERS R
7.) SIDE LOWERS L
8.) DB CHEST PRESS TURN R/L
9.) STANDING MT CLIMBERS
Standing Core is a dynamic 10-minute workout that builds strength, balance, and stability all...

EX1: x2 R/L KNEE PULL/JACKS (20-30)
EX2: x10 JOKERS + x10 PENGUINS
EX3: x8 WALK OUT TO SHOULDER TAPS
EX4: x10 V-SIT SHOULDER PRESS
EX5: DB V-SIT TWISTS

WARM UP & COOL DOWN PROVIDED

EX1: 8-14X STANDING DB DOUBLE TAP KNEE LIFT
EX2: 6-10X KNEE BENT DB CORNER PRESS
EX3: 8-14X FOREARM PLANK TAPPERS
EX4: 8-12X SUPINE DB ALT LEG LIFT
EX5: 10-20X V-SIT DB ROTATIONS

THE WORKOUT:
1.) DB Squat to weighted knee Lift
2.) Weighted Knee Driver R
3.) Weighted Knee Driver L
4.) DB Squat hold to R/L knee cross
5.) DB Front Riase to Front Press
6.) R/L Halos
7.) Side Bend R
8.)Side Bend L
9.) Weighted Throw Downs
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Standing Core is a dynamic 10-minute workout that bui...

THE WORKOUT:
1.) weighted torso twists
2.) Weighted hip dips RIGHT
3.) Weighted Hip Dips LEFT
4.) Figure 4 Crunches R
5.) Figure 4 Crunches L
6.) DeadBugs with Weight
7.) plank weighted Pulls
8.) Side Plank Weight Lifts R
9.) Side Plank Weight Lifts L
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Floor Core is a focused 10-minute session d...

THE WORKOUT:
1.) 3 count bicycle holds
2.) Side Plank knee to elbow Reps RIGHT
3.) Side Plank knee to elbow Reps LEFT
4.) DeadBugs
5.) Crunch to Flappers
6.) Penguins
7.) Mountain Climbers to Hand outs
8.) v-sit rotations
9.) Supine Splay Ups
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Floor Core is a focused 10-minute session designed t...

THE WORKOUT:
1.) Crunch to STS Punches
2.) Weighted Hammer Crunches
3.) Right Side Plank Holds
4.) Left Side Plank Holds
5.) Weighted Crunch Throws
6.) Alt Knee Press Pulses
7.) Table Top Leg Lifts
8.) Weighted Toe Reaches
9.) Swimmers
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Floor Core is a focused 10-minute session designed to stren...

THE WORKOUT:
1.) Bicycles
2.) Knee bent Angles
3.) Supine Knee Lifts
4.) Single Arm Press up (right)
5.) Single Arm Press up (left)
6.) Figure 4 chest lifts (right)
7.) Figure 4 chest lifts (left)
8.) Side v-sit ups R
9.) Side v-sit ups L
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Floor Core is a focused 10-minute session designed to st...