Workout overview

	Rest	Sets
1. Mountain climbers 2. Stance jumps 3. High knees 4. V-ups 5. Plank 6. Sit-ups	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

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1. Mountain climbers: 4 sets with 30 sec rest

Week 1	Week 2	Week 3	Week 4
30 sec	45 sec	1 min	1min 15 sec

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2. Stance jumps: 4 sets with 1 min rest

Week 1	Week 2	Week 3	Week 4
4 ea	4 ea	5 ea	5 ea

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3. High knees: 4 sets with 30 sec rest

Week 1	Week 2	Week 3	Week 4
30 secs	40 secs	50 secs	60 secs

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4. V-ups: 4 sets with 30 sec rest

Week 1	Week 2	Week 3	Week 4
5	6	7	8

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5. Plank: 4 sets with 30 sec rest

Week 1	Week 2	Week 3	Week 4
1 min	1 min 10 sec	1 min 20 sec	1 min 30 sec

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6. Sit-ups: 4 sets with 30 sec rest

Week 1	Week 2	Week 3	Week 4
15 reps	17 reps	19 reps	21 reps

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

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Cool-down

Cobra stretch	1 min
Scared cat	1 min
Pike	1 min
Side lunge	1 min