Workout overview
| Rest | Sets | |
| 1. Ladder drill 2. Explosive lunges 3. Side to sides 4. Flutter kicks 5. Cross crunches 6. Side plank | 30 secs 1 min 30 secs 30 secs 30 secs 30 secs | 4 sets |
Warm-up (4 min)
| Neck bridges | 10 ea direction |
| Down dog | 30 sec |
| Cobra | 30 sec |
| Standing butterfly | 30 sec |
| Standing pike | 30 sec |
| Standing arch | 30 sec |
1. Ladder drill: 4 sets with 30 sec rest
| Week 1 | Week 2 | Week 3 | Week 4 |
| 30 sec | 45 sec | 1 min | 1min 15 sec |
2. Explosive lunges: 4 sets with 1 min rest
| Week 1 | Week 2 | Week 3 | Week 4 |
| 4 ea | 4 ea | 5 ea | 5 ea |
3. Base jumps: 4 sets with 30 sec rest
| Week 1 | Week 2 | Week 3 | Week 4 |
| 2 reps | 3 reps | 4 reps | 5 reps |
4. Flutter kicks: 4 sets with 30 sec rest
| Week 1 | Week 2 | Week 3 | Week 4 |
| 8 ea | 10 ea | 12 ea | 14 ea |
5. Cross crunches: 4 sets with 30 sec rest
| Week 1 | Week 2 | Week 3 | Week 4 |
| 8 ea | 10 ea | 12 ea | 14 ea |
6. Side plank: 4 sets with 30 sec rest
| Week 1 | Week 2 | Week 3 | Week 4 |
| 30 sec | 40 sec | 50 sec | 60 sec |
| Week 1 | |
|---|---|
| Week 2 |
please complete the previous week first
|
| Week 3 |
please complete the previous week first
|
| Week 4 |
please complete the previous week first
|
Cool-down
| Cobra stretch | 1 min |
| Scared cat | 1 min |
| Pike | 1 min |
| Side lunge | 1 min |
