Day 1 (Monday)

Morning Ignitor #1 (7 minutes): First thing in the morning when you roll out of bed.

• 1:00 Jumping Jacks

• :30 Push-Up
• :30 Body Weight Squat
• :30 Sit-Up
• < 4 rounds >

Strength Training/HIIT (30 minutes)

• 50 Push-Ups
• 100 Squats
• 50 Towel Upright Rows
• < complete in as few sets as possible >

• :30 Jumping Jack
• :30 Prone Tucks
• :30 Touchdown Split Hops
• :30 Plank Hold
• < 5 rounds – as hard as possible >

Stretching (15-30 minutes)

Day 2 (Tuesday)

Morning Ignitor #2 (7 minutes): First thing in the morning when you roll out of bed.

• :30/side Track Starter

• :30 Alternating Crucifix Push-Up
• :30 Alternating Lateral Lunge
• :30 Prone Cobra
• :30 Squat Thrust
• :30 Supine Leg Raise
• :30 Supine Floor Bridge
• < 2 rounds >

Cardio (30+ minutes): Your choice of cardio. Try to keep your heart rate above 120bpm or a 6 on 1-10 Perceived Exertion Scale.

Core (6 minutes)

• :30 Leg Raise
• :30 Alternating Toe Touch
• :30 Floor Bridge
• :30 Plank Hold
• < 3 rounds >

Stretching (15-30 minutes)

Day 3 (Wednesday)

Morning Ignitor #3 (7 minutes): First thing in the morning when you roll out of bed.

• 1:00 Deep Rocking Squat

• :40 Alternating Reverse Lunge
• :40 Dive Bomb Push-Up
• :40 Supine Floor Bridge
• < 3 rounds >

Strength Training/HIIT (30 minutes)

• 50 Decline Push-Ups
• 50 Towel Lat Rows
• 50/side Bulgarian Squats
• < complete in as few sets as possible >

• :30 High Knees
• :30 Squat Thrust
• :30 Plank Up
• :30 Sea Turtle
• < 5 rounds – as hard as possible >

Stretching (15-30 minutes)

Day 4 (Thursday)

Morning Ignitor #4 (7 minutes): First thing in the morning when you roll out of bed.

• 1:00 Caterpillar

• :40 Butt Kickers
• :40 Release Push-Ups
• :40 Alternating Lateral Lunge
• < 3 rounds >

Cardio (30+ minutes): Your choice of cardio. Try to keep your heart rate above 120bpm or a 6 on 1-10 Perceived Exertion Scale.

Core (6 minutes)

• :30 Supine Tuck
• :30/side Side Hip Raise
• :30 Table Top
• < 3 rounds >

Stretching (15-30 minutes)

Day 5 (Friday)

Morning Ignitor #5 (7 minutes): First thing in the morning when you roll out of bed.

• 1:00 Prone Cobra

• :40 Dive Bomb Push-Up
• :40 Mt. Climber
• :40 Toe Squat
• < 3 rounds >

Strength Training/HIIT (30 minutes)

• 50/side Step-Ups
• 50 Incline Push-Up
• 50/side 1-Arm Towel Row
• < complete in as few sets as possible >

• :30 Mt. Climbers
• :30 Burpee
• :30 Flutter Kick
• :30 Floor Bridge
• < 5 rounds – as hard as possible >

Stretching (15-30 minutes)