WARM UP
(1/4) SHOULDER
(2/4) NECK (R/L)
(3/4) SQUAT TO GOOD MORNING
(4/4) RUNNERS
CIRCUIT 1 (2 ROUNDS)
(1/4) REACH TO SIDE BEND
(2/4) HIP HINGE & REACH
(3/4) WORLDS GREATEST
(4/4) CAT COW
COOL DOWN
(1/4) NECK (R/L)
(2/4) FIGURE 4 STRETCH (R)
(3/4) FIGURE 4 STRETCH (L)
(4/4) GROIN STRETCH

WARM UP
(1/4) JACKS
(2/4) JOGGERS
(3/4) SQUAT / OH REACHES
(4/4) BUTT KICKERS
CIRCUIT 1 (2 ROUNDS)
(1/4) MARCHES
(2/8) KNEE DRIVE (R/L)
(3/8) SKATERS
(4/8) SHUFFLES / BACK STEP
COOL DOWN
(1/4) STEP TAP
(2/4) HIP FLEXOR (R/L)
(3/4) HAMSTRING
(4/4) GROIN & SHOULDER

WARM UP
(1/4) RUNNERS
(2/4) BUTT KICKERS
(3/4) MARCHES
(4/4) ROTATIONS
CIRCUIT 1 (2 ROUNDS)
(1/4) DIAGONAL MARCH KNEE
(2/4) PLANK SHOULDER TAP
(3/4) GLUTE BRIDGE MARCH
(4/4) DEAD BUGS
COOL DOWN
(1/4) CHILDS POSE
(2/4) SIDE TO SIDE CHILDS POSE
(3/4) SEATED ROTATIONS
(4/4) SEATED FORWARD FOLDS

WARM UP
(1/4) NECK STRETCH
(2/4) FULL BODY OPENERS
(3/4) GROIN ROTATIONS
(4/4) WIGGELERS
CIRCUIT 1 (2 ROUNDS) (15" TRANSITION TO ROUND 1)
(1/8) CAT COW
(2/8) THREAD THE NEEDLE
(3/8) WORLDS GREATEST STRETCH
(4/8) 90/90 HIPS
(5/8) THORACIC ROTATION
(6/8) HIP CIRCLES (R)
(7/8) HIP CIRCLES (L)
(8/8) ...

WARM UP
(1/4) WRIST ROLLS
(2/4) GROIN SHIFTS
(3/4) STEP TAPS
(4/4) DEEP BREATHING
CIRCUIT 1 (2 ROUNDS)
(1/8) NECK STRETCH
(2/8) CHEST STRETCH
(3/8) ALT THORACIC ROTATION
(4/8) HIP WINDSHIELD WIPERS
(5/8) FIGURE 4 (R)
(6/8) FIGURE 4 (L)
(7/8) HAMSTRING STRETCH
(8/8) ALT WINDMILLS
COOL DOWN
(1/4)...

WARM UP
(1/4) WRIST & SHOULDER ROLLS
(2/4) SIDE TO SIDE REACHES
(3/4) STEP TAP SIDE TO SIDE
(4/4) DEEP BREATHING
CIRCUIT 1 (2 ROUNDS)
(1/8) SIT TO STAND
(2/8) WALL PUSH UP
(3/8) MARCHES
(4/8) HEEL TOE RAISES
(5/8) SIDE TO SIDE STEP OUT
(6/8) STANDING REACHES
(7/8) NECK OPENERS
(8/8) GROIN OPEN/E...

WARM UP
(1/4) MARCHES
(2/4) HEEL TO TOE ROCKERS
(3/4) WEIGHT SHIFTS
(4/4) ARM REACHES
CIRCUIT 1 (2 ROUNDS)
(1/8) TANDEM STANCE
(2/8) SINGLE LEG BALANCE
(3/8) CLOCK TAPS
(4/8) LATERAL STEP & HOLD
(5/8) MARCH & PAUSE
(6/8) TOE TAPS FORWARD
(7/8) HEEL WALK
(8/8) BALANCE BEAM WALK
COOL DOWN
(1/4) ...

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) CRISS CROSS
2.) 1 HOP R
3.) 1 HOP L
4.) 2 FOOT- UP & BACK
COOL DOWN

WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) R/L SIDE STRETCH
2.) R/L NECK
3.) WALK THE DOGS
4.) CAT // COWS
COOL DOWN:

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) BUTT KICKS
2.) SQUAT HOPS
3.) UP/DOWNS
4.) JACKS- SPRINTS
COOL DOWN:

WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) SEATED TWISTS
2.) V SIT WIDE LEG (R/L)
3.) CAT COW
4.) HAMSTRING WALKOUTS
COOL DOWN:

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) REVERSE LUNGE KICK
2.) CLAP UNDER KNEE LIFT
3.) SQUAT TO R/L TURN
4.) MOUNTAIN CLIMBERS
COOL DOWN:

WARM UP
CIRCUIT 1: (3 ROUNDS)
(1.) HOP OVERS
(2.) SCISSORS
(3.) IN & OUTS
(4.) FORWARD & BACK
COOL DOWN

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) R FIGURE 4
2.) L FIGURE 4
3.) FROGGERS
4.) SUPINE ROTATIONS
COOL DOWN:

WARM UP
CIRCUIT 1: (3 ROUNDS)
1.) SQUAT TO KNEE LIFT
2.) 2-4 PUSHUPS TO CHILDS' POSE
3.) DBL PULSE HOP TO SQUAT
4.) x4 JACKS + x2 KNEE LIFTS
COOL DOWN:

(1.) CROSS LEGGED CIRCLE REACHES
(2.) R EAR TO SHOULDER
(3.) L EAR TO SHOULDER
(4.) R SIDE LEAN
(5.) L SIDE LEAN
(6.) BUTTERFLY
(7.) R CROSS LEG OVER
(8.) L CROSS LEG OVER
(9.) R LEG SPLAY HAMSTRING
(10.) L LEG SPLAY HAMSTRING

(1.) CROSS LEGGED CIRCLE REACHES
(2.) R EAR TO SHOULDER
(3.) L EAR TO SHOULDER
(4.) R SIDE LEAN
(5.) L SIDE LEAN
(6.) BUTTERFLY
(7.) R CROSS LEG OVER
(8.) L CROSS LEG OVER
(9.) R LEG SPLAY HAMSTRING
(10.) L LEG SPLAY HAMSTRING

1.) NECK STS + ROLLS
2.) SIDE TO SIDE STRETCH
3.) CHEST/BACK OPENER
4.) GROIN STRETCH
5.) R HAMSTRING
6.) L HAMSTRING
7.) HANDS UP + TORSO TWISTS
8.) WRIST ROLLS

WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) LATS
2.) HIP HINGES
3.) DOWN DOGS
4.) SUPINE ROTATIONS
COOL DOWN:

WARM UP:
CIRCUIT 1: (3 ROUNDS)
1.) JACKS
2.) STS SHOTS
3.) UP DOWNS
4.) SPRINTERS
COOL DOWN:

1.) SEATED/STANDING NECK/ SHOULDER ROLL
2.) ARM SWEEPER + CHEST OPENER
3.) STANDING SIDE STRETCH
4.) HIP HINGE FOLD
5.) STANDING QUAD STRETCH (+ CHAIR)
6.) STANDING QUAD STRETCH (+ CHAIR)
7.) CALF STRETCH R
8.) CALF STRETCH L
9.) SEATED FIGURE FOUR R
10.) SEATED FIGURE FOUR L

THE WORKOUT:
1.) PLANK SHOULDER TAPS
2.) SLOW V-SIT KNEE TUCKS
3.) SUPINE SCISSOR SWITCHES
4.) SL CRUNCH PULSE (R)
5.) SL CRUNCH PULSE (L)
6.) SWIMMERS
7.) BICYCLES
8.) MOUNTAIN CLIMBER TWIST
9.) PRONE ALT HEEL REACHES
-
Floor Core is a focused 10-minute session designed to strengthen and stabili...

THE WORKOUT:
1.) ALT SLOW MOUNTAIN CLIMBERS
2.) BIRD DOG TO ELBOW CRUNCH (R)
3.) BIRD DOG TO ELBOW CRUNCH (L)
4.) SL HIP LIFTS (R)
5.) SL HIP LIFTS (L)
6.) REVERSE PLANK LIFTS
7.) SLOW CROSS-BODY TOE TOUCHES
8.) FLUTTER KICKS
9.) FOREARM PLANK SHOULDER TAPS
-
Floor Core is a focused 10-minute ses...

1 FRONT/SIDE STANDING SIDE CRUNCH (R)
2 FRONT/SIDE STANDING SIDE CRUNCH (L)
3 STANDING CROSS-BODY KNEE TO ELBOW
4 HIGH KNEES TO TWIST
5 SQUAT OBLIQUE CRUNCH
6 SIDE STEP + OH REACH
7 STANDING TOE TOUCH REACH (ALT R/L)
8 REVERSE LUNGE TO TWIST
9 STANDING FORWARD FOLD PULSES