“You get what you Focus on”

Week 3

DAY 13
Monday, February 13th

Core day (10 minutes)

*Perform each exercise for 45 seconds, resting for 15 seconds between each exercise. Complete 1 to 2 rounds.

Circuit 1 x 2 rounds

1. Lateral Scissors

2. Tuck Crunch

3. Hollow Hold with Alternating Knee Grab

4. Cocoon

5. Low Plank 3-point Knee to Elbow

Week 3

DAY 14
Tuesday, February 14th

Strength day (10 Minutes)

*Perform each exercise for 450seconds, resting for 20 seconds between each exercise. Complete 1 to 2 rounds.

Week 3

DAY 15
Wednesday, February 15th

Cardio & Core (10 Minutes)

*Perform each exercise for 30 seconds, resting minimally between exercises. Complete 2 total rounds.

CORE & CARDIO CIRCUIT x 2 ROUNDS

1. Skaters

2. Squat to Alternating Toe Reach

3. Hollow Hold Rocks

4. Side Plank Hip Dip (Right Side)

5. Side Plank Hip Dip (Left Side)

Week 3

DAY 16
Thursday, February 16th

POwer (8 minutes)

*Perform the designated amount of reps for each exercise, completing as many rounds as possible for 8 minutes.

POWER AMRAP (8 Minutes)

1. 10 reps Split Squat Power Jump (left side)

2. 10 reps Split Squat Power Jump (right side)

3. 10 reps Lie Down Push-ups

4. 10 reps each side Plank Punches

5. 10 Reps Squat Hold Calf Raises

Week 3

DAY 17
Friday, February 17th

EMOM (8 MINUTES)

*Perform the designated amount of reps every minute on the minute. Complete two total rounds