Week 1 - Lower Body (10 reps/3 rounds)
Squat
Sumo Squat
Step back lunges - 10 reps each side
Mountain Climbers (with paper plates/sliders) - 10 reps each side
Reverse ab crunches
Ab prep crunches
Upper Body (3 rounds)
Plank (30 sec)
Rolldown with walkout pushups - 3 reps
Bird dogs - 10 reps each side
Tricep Plank (30 sec)
Tricep dips with hip raises - 10 reps
Week 2
Lower Body (10 reps each side/3 rounds)
Side step out squat
Curtsey squat
Sumo squat with heel raises
Bridge with 1 leg lower and lift
Scissors
Scissors with obliques
Upper Body (10 reps/3 rounds)
Plank with shoulder taps
Plank with pike up (paper plates needed)
Tricep pushups
Forearm plank with rotation
Side plank with hip dips
Week 3
Lower Body (10 reps each side/3 rounds)
Plie squat with progression to heels lifted
Step forward lunges with progression to rotation
Mountain climbers with progression to knees to elbow and knee to opposite armpit
Bicycle with progression to obliques
Burpees
Upper Body (10 reps/3 round)
Swimming progression
Plank with rotation
Side plank with knee
Tricep plank with knee raise
Plank to forearm train
Week 4
Lower Body (10 reps/3 rounds)
Bridge with walkout and in
Step back lunge with knee raise
Squat with knee raise
Clamshells with progression
Prone heel squeeze with knee lift
Upper body (10 reps/3 rounds)
Plank with jack jumps
Breast stroke preps with progression
Plank with pike up and toe touch
Knee pull progression
Rolling like a ball progression
Week 5
Lower body (10 reps each side/2 rounds)
Side lying legs progression
Bridge with 1 leg circles
Squat with 1 leg semi circle (paper plate)
Sumo squat heel raise train
Romanian dead lifts
Step up with leg extension
Upper body (2 rounds)
Plank (1 minute)
Side plank press ups (5 each side)
Side kick (10 reps each side)
Plank with leg pull (10 reps each side)
Breast stroke (10 reps)
Week 6 (2 rounds)
Lower body
Wall sit (30 sec)
Hip roll with 1 leg pulse (3 each leg)
Clamshell progression (10 each side)
Lunge progression (10 each side)
Side leg lift with pulse progression (10 each side)
Heel lift with pulse progression (10 each side)
Upper Body (2 rounds)
Plank (1 min)
Mountain climbers with arm to knee progression (10 each side)
Roll up with saw progression (10 reps)
Side plank with hip dip and flexion (10 reps each side)
Bird dog plank (10 reps)