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WHICH WORKOUT DO YOU WANT TO PERFORM?

Choose the individual workout you need to follow today.

PHASE 1

PHASE 2

Consult your doctor or health care professional before starting this or any other exercise program

DAY 1	DAY 2	DAY 3	DAY 4	DAY 5	DAY 6	DAY 7
Workout 1	Workout 2	Rest	Workout 1	Workout 2	Rest	Rest

MOVEMENT	TIME	INT	RIBS

a. Down Dog	30s	06	NR	WORKOUT GUIDELINES Attempt to raise Intensity Level by at least 1 every 2 weeks Set up your area with all equipment that you'll need ahead of time, for efficiency when you start working out Have a watch or clock close by to stick to work and rest times Maintain good form on each exercise for the length of the work bout. Take short breaks if necessary, but work the whole time Listen to your body. Push yourself to achieve, but if you experience anything that doesn't feel "right," stop exercising! INTENSITY SCALE 01 - Sitting in chair, normal breathing 03 - Brisk walk, slightly increased breathing 06 - Heavy jog, deep but controlled breathing 10 - Sprint Speed, heavy and intense breathing ABBREVIATIONS KEY RIBS - Rest In Between Sets ETO - Exchange Time Only (time it takes to set up and begin next movement) INT - Intensity (see below scale) s - seconds e - each NR = No rest; link movements together
b. High Bridge	30s	06	NR
Repeat 5x; Rest after 5th set			30s

a. Knee Raise: Front	30s	06	NR
b. Knee Raise: Side	30s	06	NR
c. Knee Raise: Front Hold	20s e	06	NR
d. Knee Raise: Side Hold	20s e	06	NR
Repeat 5x; Rest after 5th set			30s

a. Single Leg Balance	20s e	06	NR
b. Airplane	20s e	06	NR
Repeat 5x; Rest after 5th set			30s

a. Kneeling Hip Flexor	30s	03	ETO
b. Pigeon	30s	03	ETO
c. Prone Back Extension	30s	03	ETO
Perform all right side; then left side
Repeat 3x; Rest after 3rd set			30s

a. Reverse Curl	20s	03	ETO
b. Bent Knee Side Rotation	20s e	03	ETO
c. Happy Baby	20s	03	ETO
d. Fish	20s	03	ETO
Repeat 2x