Workout overview

	Rest	Sets
1. Line drill 2. Burpees 3. Pistol squat 4. Base runners 5. Heel taps 6. Moving 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

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1. Line drill: 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. Burpees: 4 sets with 1 min rest

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

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3. Pistol squat: 4 sets with 30 sec rest

Week 1	Week 2	Week 3	Week 4
3 ea	4 ea	5 ea	6 ea

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4. Base runners: 4 sets with 30 sec rest

Week 1	Week 2	Week 3	Week 4
10 ea	12 ea	14 ea	16 ea

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5. Heel taps: 4 sets with 30 sec rest

Week 1	Week 2	Week 3	Week 4
10 ea	12 ea	14 ea	16 ea

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6. Moving 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

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Cool-down

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