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by The Squatchy Octwperfest Reveler of Bran Astor. . 407 reads.

TWP Fitness Challenge (Day 28)




Welcome to the West Pacific and Goldbeard's Gym, home of the 28-day Fitness Challenge.

We all find ourselves at the screen or on the couch more than we care to admit. It's easy to do, especially after a winter full of bomb cyclones and non-stop NSGP drama. Take a stand against sitting around the house. Join us as we seek to improve our health and habits by getting up and getting active.

Only participate if it is safe for you to do so. While a certain amount of discomfort comes with excercise, listen to your body if you feel sharp pain in your joints, tightness or pressure in your chest, breaking out in a cold sweat, or dizziness. These could be signs and symptons that something is wrong. Consult your physician immediately.

Make sure you have appropriate footwear, adequate space, and proper hydration.



Track your progress on the LinkBrag Wall.



Songs To Sweat To: LinkThe Final Countdown -Europe (5:10) & LinkWe Are The Champions - Queen (2:59)

LinkListen on Spotify! New songs added each day.


DAY TWENTY-EIGHT (4/15) - Stage 4, Day 7- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Static Hip Bridge (30 seconds) - Lie flat on the floor on your back with the hands by your side and knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Hold at the top.

  2. Hip Bridge (30 seconds) - Same starting position as Static Hip Bridge. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Hold at the top for a second then slowly lower to starting position. Repeat.

  3. Reverse Crunches (30 seconds) - Lie on your back with hands flat on the ground. Engage core and lift straightened legs up to a 90 degree angle then lower. Repeat.

  4. Bird Dog (left) (30 seconds) - Start on your hands and knees. Stretch your right leg and left arm at the same time, making them parallel to the ground. Hold for five seconds, then return to starting position. Repeat.

  5. Bird Dog (right) (30 seconds) - Start on your hands and knees. Stretch your left leg and right arm at the same time, making them parallel to the ground. Hold for five seconds, then return to starting position. Repeat.

  6. Plank (30 seconds) - Place hands directly under shoulders. Engage core and squeeze glutes to stabilize body. Keep neck and spine neutral. Head should be in line with back. Hold Position.

  7. Abdominal Stretch (30 seconds) - Lie on your stomach and keep your legs flat on the floor. Place your hands beneath your armpits and lift your torso while keeping hips on the floor. Hold this position.

  8. Static Hip Bridge (30 seconds) - As above.

  9. Hip Bridge (30 seconds) - As above.

  10. Wall Sit (30 seconds) - Stand with back to wall. Walk feet away from wall as you slide down the wall, lowering body until hips, knees, and ankles are at 90-degree angle. Engage core to keep lower back pressed against wall. Hold this position for 30 seconds.

  11. Jumping Jacks (30 seconds) - Stand with feet shoulder-width apart. Jump feet open as you raise arms up to form an X. Jump feet back together as your lower arms to side. Repeat.

  12. Plank (30 seconds) - As above.

  13. Dead Bug (30 seconds) - Lie on your back with your arms extended in front of your shoulders. Bend your hips and knees to a 90-degree angle. Tighten your abs and press your lower back into the floor. Take a deep breath in. As your exhale, slowly extend your left leg toward the floor and bring your right arm overhead. Keep your abs tight and don't let your lower back arch. Slowly return your arm and leg to the starting position. Repeat with your opposite arm and leg. Continue alternating.

  14. Abdominal Stretch (30 seconds) - As above.


DAY TWENTY-SEVEN (4/15) - Stage 4, Day 6- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Shoulders Stretch with Rotation (30 seconds) - Stand with back straight. Put your thumb on your shoulder. Move your shoulder blades and rotate your shoulders to the widest angle.

  2. Kneeling Push Up (30 seconds) - Place your hands on the ground, shoulder width part. From your knees, lower your torso to the ground until your elbows form a 90-degree angle. Push back up with the palms of your hands.

  3. Plank (30 seconds) - Place hands directly under shoulders. Engage core and squeeze glutes to stabilize body. Keep neck and spine neutral. Head should be in line with back. Hold Position.

  4. Burpees (30 seconds) - Start in push-up position. Do one quick rep then jump up. Return to push-up position after landing. Repeat until your soul leaves your body.

  5. Plank (30 seconds) - As above.

  6. Push-Up with Rotation (30 seconds) - Start in high plank and lower body then press back up to perform a push-up. From high plank, shift weight to left arm and rotate body to left side. Hold side plank for one count keeping hips high. Return to starting position, perform push-up, and repeat on right side. Continue to alternate.

  7. Plank (30 seconds) - As above.

  8. Burpees (30 seconds) - As above.

  9. Walking Plank (30 seconds) - Start in the push-up position and maintain as you move left elbow and left foot, travelling the width of your work-out area. Reverse the firection, returning to starting position. This is one rep. Repeat two more times.

  10. Burpees (30 seconds) - As above.

  11. Plank (30 seconds) - As above.

  12. Kneeling Push Up (30 seconds) - As above.

  13. Back Stretch (30 seconds) - Sit on your heelds. Lie down to make your belly cling to your thigh. Push the shoulders down and stretch your arms to the front. Release the back.

  14. Abdominal Stretch (30 seconds) - Lie on your stomach and keep your legs flat on the floor. Place your hands beneath your armpits and lift your torso while keeping hips on the floor. Hold this position.

DAY TWENTY-SIX (4/14) - Stage 4, Day 5- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Side Lie Knee Lift (left) (30 seconds) - Lie on your right side. Draw left thigh to abdomen while keeping knee and ankle parallel to the ground. Repeat.

  2. Side Lie Front Kick (left) (30 seconds) - Lie on your right side. Position left leg at 90-degree angle to body. Keep left leg straight and use the outside of the hip to lift and lower. Repeat.

  3. Side Lie Leg Lift (left) (30 seconds) - Lie on your right side. Keep left leg straight and in-line with rest of body. Use the outside of the hip to lift and lower. Repeat.

  4. Side Lie Backward Kick (left) (30 seconds) - Lie on your right side. Draw left thigh to abdomen while keeping knee and ankle parallel to the ground. Use the outside of the hip to straighten and drive back to starting position. Repeat.

  5. Side Lie Knee Lift (right) (30 seconds) - Lie on your left side. Draw right thigh to abdomen while keeping knee and ankle parallel to the ground. Repeat.

  6. Side Lie Front Kick (right) (30 seconds) - Lie on your left side. Position right leg at 90-degree angle to body. Keep right leg straight and use the outside of the hip to lift and lower. Repeat.

  7. Side Lie Leg Lift (right) (30 seconds) - Lie on your left side. Keep right leg straight and in-line with rest of body. Use the outside of the hip to lift and lower. Repeat.

  8. Side Lie Backward Kick (right) (30 seconds) - Lie on your left side. Draw right thigh to abdomen while keeping knee and ankle parallel to the ground. Use the outside of the hip to straighten and drive back to starting position. Repeat.

  9. Dead Bug (30 seconds) - Lie on your back with your arms extended in front of your shoulders. Bend your hips and knees to a 90-degree angle. Tighten your abs and press your lower back into the floor. Take a deep breath in. As your exhale, slowly extend your left leg toward the floor and bring your right arm overhead. Keep your abs tight and don't let your lower back arch. Slowly return your arm and lef to the starting position. Repeat with your opposite arm and leg. Continue alternating.

  10. Mountain Climber (30 seconds) - Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.

  11. Burpees (30 seconds) - Start in push-up position. Do one quick rep then jump up. Return to push-up position after landing. Repeat until your soul leaves your body.

  12. Mountain Climber (30 seconds) - As above.

  13. Burpees (30 seconds) - As above.

  14. Abdominal Stretch (30 seconds) - Lie on your stomach and keep your legs flat on the floor. Place your hands beneath your armpits and lift your torso while keeping hips on the floor. Hold this position.

DAY TWENTY-FIVE (4/13) - Stage 4, Day 4- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Lunge (30 seconds) - Stand tall. Take a big step forward with right leg and lower body until right thigh is parallel to floor and right shin is vertical (don't let knee go past right toe). Press into right heel to drive back up to starting position. Repeat on other side. Continue to alternate legs.

  2. Kneeling Leg Lift (left) (30 seconds) - On hands and knees with straight back, slowly raise your left leg and extend it backwards until straight and parallel with the floor. Hold for two count and return to starting position.

  3. Kneeling Leg Lift (right) (30 seconds) - On hands and knees with straight back, slowly raise your right leg and extend it backwards until straight and parallel with the floor. Hold for two count and return to starting position.

  4. Bulgarian Split Squat (left) (30 seconds) - Stand in front of a chair or stool. Place right foot back on chair and stand straight. Slowly lower yourself with your left leg until thigh is parallel with floor. Push with left leg until back in starting position. Repeat.

  5. Bulgarian Split Squat (right) (30 seconds) - Stand in front of a chair or stool. Place left foot back on chair and stand straight. Slowly lower yourself with your right leg until thigh is parallel with floor. Push with right leg until back in starting position. Repeat.

  6. Bulgarian Split Squat (left) (30 seconds) - As above.

  7. Bulgarian Split Squat (right) (30 seconds) - As above.

  8. Figure Four Stretch (left) (60 seconds) - Lie on your back with knees bent. Cross left leg over right knee and hold for 30 seconds. With shoulders remaining flat on floor and keeping left leg crossed, slowly rotate hips to the right until left foot is flat on the floor. Hold for 30 seconds.

  9. Figure Four Stretch (right) (60 seconds) - Lie on your back with knees bent. Cross rightt leg over left knee and hold for 30 seconds. With shoulders remaining flat on floor and keeping left leg crossed, slowly rotate hips to the left until right foot is flat on the floor. Hold for 30 seconds.

  10. High Knees (30 seconds) - Stand tall with feet hip width. Engage core and use lower abs to lift and lower one knee at a time as if running in place. Bring knees to same height as hips, thighs parallel to floor, and try not to lean back. Stay on balls of feet and alternate legs as fast as possible.

  11. Mountain Climber (30 seconds) - Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.

  12. Jumping Jacks (30 seconds) - Stand with feet shoulder-width apart. Jump feet open as you raise arms up to form an X. Jump feet back together as your lower arms to side. Repeat.

  13. Standing Quad Stretch (left) (30 seconds) - Stand tall with your feet hip-width apart, engage your core, and relax your shoulders. Bend your left leg, bringing your heel toward your butt, and grasp your left foot with your right hand. Hold.

  14. Standing Quad Stretch (right) (30 seconds) - Stand tall with your feet hip-width apart, engage your core, and relax your shoulders. Bend your right leg, bringing your heel toward your butt, and grasp your right foot with your left hand. Hold.

DAY TWENTY-FOUR (4/12) - Stage 4, Day 3- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Jumping Jacks (30 seconds) - Stand with feet shoulder-width apart. Jump feet open as you raise arms up to form an X. Jump feet back together as your lower arms to side. Repeat.

  2. Squat (30 seconds) - Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Hunge at the hips and bend knees to lower body. Keep chest lifted and lower to at least 90 degrees. Rise and repeat.

  3. Lunge (30 seconds) - Stand tall. Take a big step forward with right leg and lower body until right thigh is parallel to floor and right shin is vertical (don't let knee go past right toe). Press into right heel to drive back up to starting position. Repeat on other side. Continue to alternate legs.

  4. Burpees (30 seconds) - Start in push-up position. Do one quick rep then jump up. Return to push-up position after landing. Repeat.

  5. Mountain Climber (30 seconds) - Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.

  6. Mountain Climber (30 seconds) - Yes, again! As above.

  7. Burpees (30 seconds) - As above.

  8. Lunge (30 seconds) - As above.

  9. Squat (30 seconds) - As above.

  10. Jumping Jacks (30 seconds) - As above.

  11. Bulgarian Split Squat (left) (30 seconds) - Stand in front of a chair or stool. Place right foot back on chair and stand straight. Slowly lower yourself with your left leg until thigh is parallel with floor. Push with left leg until back in starting position. Repeat.

  12. Bulgarian Split Squat (right) (30 seconds) - Stand in front of a chair or stool. Place left foot back on chair and stand straight. Slowly lower yourself with your right leg until thigh is parallel with floor. Push with right leg until back in starting position. Repeat.

  13. Figure Four Stretch (left) (60 seconds) - Lie on your back with knees bent. Cross left leg over right knee and hold for 30 seconds. With shoulders remaining flat on floor and keeping left leg crossed, slowly rotate hips to the right until left foot is flat on the floor. Hold for 30 seconds.

  14. Figure Four Stretch (right) (60 seconds) - Lie on your back with knees bent. Cross rightt leg over left knee and hold for 30 seconds. With shoulders remaining flat on floor and keeping left leg crossed, slowly rotate hips to the left until right foot is flat on the floor. Hold for 30 seconds.

DAY TWENTY-THREE (4/11) - Stage 4, Day 2- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Shoulders Stretch with Rotation (30 seconds) - Stand with back straight. Put your thumb on your shoulder. Move your shoulder blades and rotate your shoulders to the widest angle.

  2. Kneeling Push Up (30 seconds) - Place your hands on the ground, shoulder width part. From your knees, lower your torso to the ground until your elbows form a 90-degree angle. Push back up with the palms of your hands.

  3. Walking Plank (30 seconds) - Start in the push-up position and maintain as you move left elbow and left foot, travelling the width of your work-out area. Reverse the firection, returning to starting position. This is one rep. Repeat two more times.

  4. Russian Twist (30 seconds) - Sit on the floor with your knees bent, feet lifted a little and torso titled backwards. Hold your hands together and twist from side to side.

  5. Push-Up with Rotation (30 seconds) - Start in high plank and lower body then press back up to perform a push-up. From high plank, shift weight to left arm and rotate body to left side. Hold side plank for one count keeping hips high. Return to starting position, perform push-up, and repeat on right side. Continue to alternate.

  6. Burpees (30 seconds) - Start in push-up position. Do one quick rep then jump up. Return to push-up position after landing. Repeat.

  7. Bulgarian Split Squat (left) (30 seconds) - Stand in front of a chair or stool. Place right foot back on chair and stand straight. Slowly lower yourself with your left leg until thigh is parallel with floor. Push with left leg until back in starting position. Repeat.

  8. Bulgarian Split Squat (right) (30 seconds) - Stand in front of a chair or stool. Place left foot back on chair and stand straight. Slowly lower yourself with your right leg until thigh is parallel with floor. Push with right leg until back in starting position. Repeat.

  9. Burpees (30 seconds) - As above.

  10. Push-Up with Rotation (30 seconds) - As above.

  11. Russian Twist (30 seconds) - As above.

  12. Kneeling Push Up (30 seconds) - As above.

  13. Shoulders Stretch with Rotation (30 seconds) - As above.

  14. Back Stretch (30 seconds) - Sit on your heelds. Lie down to make your belly cling to your thigh. Push the shoulders down and stretch your arms to the front. Release the back.

DAY TWENTY-TWO (4/10) - Stage 4, Day 1- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Push-Up with Rotation (30 seconds) - Start in high plank and lower body then press back up to perform a push-up. From high plank, shift weight to left arm and rotate body to left side. Hold side plank for one count keeping hips high. Return to starting position, perform push-up, and repeat on right side. Continue to alternate.

  2. Jumping Jacks (30 seconds) - Stand with feet shoulder-width apart. Jump feet open as you raise arms up to form an X. Jump feet back together as your lower arms to side. Repeat.

  3. Kneeling Push Up (30 seconds) - Place your hands on the ground, shoulder width part. From your knees, lower your torso to the ground until your elbows form a 90-degree angle. Push back up with the palms of your hands.

  4. Squat (30 seconds) - Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Hunge at the hips and bend knees to lower body. Keep chest lifted and lower to at least 90 degrees. Rise and repeat.

  5. Mountain Climber (30 seconds) - Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.

  6. Kneeling Push Up (30 seconds) - As above.

  7. Jumping Jacks (30 seconds) - As above.

  8. Burpees (30 seconds) - Start in push-up position. Do one quick rep then jump up. Return to push-up position after landing. Repeat.

  9. Mountain Climber (30 seconds) - As above.

  10. Russian Twist (30 seconds) - Sit on the floor with your knees bent, feet lifted a little and torso titled backwards. Hold your hands together and twist from side to side.

  11. Plank (30 seconds) - Place hands directly under shoulders. Engage core and squeeze glutes to stabilize body. Keep neck and spine neutral. Head should be in line with back. Hold Position.

  12. Buttkickers (30 seconds) - As jogging in place but with emphasis on heels striking glutes instead of raising knees.

  13. Abdominal Stretch (30 seconds) - Lie on your stomach and keep your legs flat on the floor. Place your hands beneath your armpits and lift your torso while keeping hips on the floor. Hold this position.

  14. Back Stretch (30 seconds) - Sit on your heelds. Lie down to make your belly cling to your thigh. Push the shoulders down and stretch your arms to the front. Release the back.

DAY TWENTY-ONE (4/9) - Stage 3, Day 7- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Mountain Climber (30 seconds) - Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.

  2. Push-Up with Rotation (30 seconds) - Start in high plank and lower body then press back up to perform a push-up. From high plank, shift weight to left arm and rotate body to left side. Hold side plank for one count keeping hips high. Return to starting position, perform push-up, and repeat on right side. Continue to alternate.

  3. High Knees (30 seconds) - Stand tall with feet hip width. Engage core and use lower abs to lift and lower one knee at a time as if running in place. Bring knees to same height as hips, thighs parallel to floor, and try not to lean back. Stay on balls of feet and alternate legs as fast as possible.

  4. Burpees (30 seconds) - Start in push-up position. Do one quick rep then jump up. Return to push-up position after landing. Repeat.

  5. Squat (30 seconds) - Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Hunge at the hips and bend knees to lower body. Keep chest lifted and lower to at least 90 degrees. Rise and repeat.

  6. Jumping Jacks (30 seconds) - Stand with feet shoulder-width apart. Jump feet open as you raise arms up to form an X. Jump feet back together as your lower arms to side. Repeat.

  7. Cat-Cow Stretch (30 seconds) - Engage your abdominal muscles to support your spine so that you have a straight line from your ear to your hip. Then, on your exhale, pull your abdominal muscles in and up as you arch your back way up like a stretching cat. At the same time, let your head and tailbone drop down toward the floor. Repeat.

  8. Dead Bug (30 seconds) - Lie on your back with your arms extended in front of your shoulders. Bend your hips and knees to a 90-degree angle. Tighten your abs and press your lower back into the floor. Take a deep breath in. As your exhale, slowly extend your left leg toward the floor and bring your right arm overhead. Keep your abs tight and don't let your lower back arch. Slowly return your arm and lef to the starting position. Repeat with your opposite arm and leg. Continue alternating.

  9. Push-Up with Rotation (30 seconds) - As above.

  10. High Knees (30 seconds) - As above.

  11. Burpees (30 seconds) - As above.

  12. Squat (30 seconds) - As above.

  13. Jumping Jacks (30 seconds) - As above.

  14. Cat-Cow Stretch (30 seconds) - As above.

DAY TWENTY (4/8) - Stage 3, Day 6- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Jump Left and Right (30 seconds) - Jump left and right with toes on the floor. Lift arms when jumping and tighten the whole body all the time.

  2. Mountain Climber (30 seconds) - Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.

  3. Ab Crunch with Leg Lifted (left) (30 seconds) - Same starting position as with crunches but draw your left knee towards chest as you sit up. Make sure that the hip and the shoulders are off the ground simultaneously.

  4. Ab Crunch with Leg Lifted (right) (30 seconds) - Same starting position as with crunches but draw your right knee towards chest as you sit up. Make sure that the hip and the shoulders are off the ground simultaneously.

  5. Hip Bridge (30 seconds) - Same starting position as Static Hip Bridge. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Hold at the top for a second then slowly lower to starting position. Repeat.

  6. Bird Dog (left) (30 seconds) - Start on your hands and knees. Stretch your right leg and left arm at the same time, making them parallel to the ground. Hold for five seconds, then return to starting position. Repeat.

  7. Bird Dog (right) (30 seconds) - Start on your hands and knees. Stretch your left leg and right arm at the same time, making them parallel to the ground. Hold for five seconds, then return to starting position. Repeat.

  8. Abdominal Stretch (30 seconds) - Lie on your stomach and keep your legs flat on the floor. Place your hands beneath your armpits and lift your torso while keeping hips on the floor. Hold this position.

  9. Walking Plank (30 seconds) - Start in the push-up position and maintain as you move left elbow and left foot, travelling the width of your work-out area. Reverse the firection, returning to starting position. This is one rep. Repeat two more times.

  10. Triceps Dip (30 seconds) - Sit on edge of chair, coffee table, or trunk. Place hands on the edge just outside of hips. Walk feet out a few steps, slide butt off chair, and straighten arms, Bend elbows and lower body until arms are bent at about 90 degrees. Press into chair to lift body and return to starting position.

  11. Burpees (30 seconds) - Start in push-up position. Do one quick rep then jump up. Return to push-up position after landing. Repeat.

  12. Abdominal Crunch (30 seconds) - Lie flat on your back with knees bent and arms across your chest. Press lower back into the floor and engage core to lift torso off the floor and into a sitting position. Repeat.

  13. Reverse Crunches (30 seconds) - Lie on your back with hands flat on the ground. Engage core and lift straightened legs up to a 90 degree angle then lower. Repeat.

  14. Abdominal Stretch (30 seconds) - As before.

DAY NINETEEN (4/7) - Stage 3, Day 5- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Squat (30 seconds) - Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Hunge at the hips and bend knees to lower body. Keep chest lifted and lower to at least 90 degrees. Rise and repeat.

  2. High Knees (30 seconds) - Stand tall with feet hip width. Engage core and use lower abs to lift and lower one knee at a time as if running in place. Bring knees to same height as hips, thighs parallel to floor, and try not to lean back. Stay on balls of feet and alternate legs as fast as possible.

  3. Jumping Jacks (30 seconds) - Stand with feet shoulder-width apart. Jump feet open as you raise arms up to form an X. Jump feet back together as your lower arms to side. Repeat.

  4. Burpees (30 seconds) - Start in push-up position. Do one quick rep then jump up. Return to push-up position after landing. Repeat.

  5. Mountain Climber (30 seconds) - Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.

  6. Back Stretch (30 seconds) - Sit on your heelds. Lie down to make your belly cling to your thigh. Push the shoulders down and stretch your arms to the front. Release the back.

  7. Abdominal Stretch (30 seconds) - Lie on your stomach and keep your legs flat on the floor. Place your hands beneath your armpits and lift your torso while keeping hips on the floor. Hold this position.

  8. Mountain Climber (30 seconds) - As before.

  9. Burpees (30 seconds) - As before and forevermore.

  10. Jumping Jacks (30 seconds) - As before.

  11. High Knees (30 seconds) - As before.

  12. Squat (30 seconds) - As before.

  13. Abdominal Stretch (30 seconds) - As before.

  14. Back Stretch (30 seconds) - As before.

DAY EIGHTEEN (4/6) - Stage 3, Day 4- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Shoulders Stretch with Rotation (30 seconds) - Stand with back straight. Put your thumb on your shoulder. Move your shoulder blades and rotate your shoulders to the widest angle.

  2. Jumping Jacks (30 seconds) - Stand with feet shoulder-width apart. Jump feet open as you raise arms up to form an X. Jump feet back together as your lower arms to side. Repeat.

  3. Kneeling Push Up (30 seconds) - Place your hands on the ground, shoulder width part. From your knees, lower your torso to the ground until your elbows form a 90-degree angle. Push back up with the palms of your hands.

  4. Plank (30 seconds) - Place hands directly under shoulders. Engage core and squeeze glutes to stabilize body. Keep neck and spine neutral. Head should be in line with back. Hold Position.

  5. Burpees (30 seconds) - Start in push-up position. Do one quick rep then jump up. Return to push-up position after landing. Repeat.

  6. Russian Twist (30 seconds) - Sit on the floor with your knees bent, feet lifted a little and torso titled backwards. Hold your hands together and twist from side to side.

  7. High Knees (30 seconds) - Stand tall with feet hip width. Engage core and use lower abs to lift and lower one knee at a time as if running in place. Bring knees to same height as hips, thighs parallel to floor, and try not to lean back. Stay on balls of feet and alternate legs as fast as possible.

  8. Walking Plank (30 seconds) - Start in the push-up position and maintain as you move left elbow and left foot, travelling the width of your work-out area. Reverse the firection, returning to starting position. This is one rep. Repeat two more times.

  9. Burpees (30 seconds) - As before.

  10. Russian Twist (30 seconds) - As above.

  11. Abdominal Crunch (30 seconds) - Lie flat on your back with knees bent and arms across your chest. Press lower back into the floor and engage core to lift torso off the floor and into a sitting position. Repeat.

  12. Mountain Climber (30 seconds) - Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.

  13. Push-Up with Rotation (30 seconds) - Start in high plank and lower body then press back up to perform a push-up. From high plank, shift weight to left arm and rotate body to left side. Hold side plank for one count keeping hips high. Return to starting position, perform push-up, and repeat on right side. Continue to alternate.

  14. Cat-Cow Stretch (30 seconds) - Engage your abdominal muscles to support your spine so that you have a straight line from your ear to your hip. Then, on your exhale, pull your abdominal muscles in and up as you arch your back way up like a stretching cat. At the same time, let your head and tailbone drop down toward the floor. Repeat.

DAY SEVENTEEN (4/5) - Stage 3, Day 3- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Lunge (30 seconds) - Stand tall. Take a big step forward with right leg and lower body until right thigh is parallel to floor and right shin is vertical (don't let knee go past right toe). Press into right heel to drive back up to starting position. Repeat on other side. Continue to alternate legs.

  2. Jump Left and Right (30 seconds) - Jump left and right with toes on the floor. Lift arms when jumping and tighten the whole body all the time.

  3. Bulgarian Split Squat (left) (30 seconds) - Stand in front of a chair or stool. Place right foot back on chair and stand straight. Slowly lower yourself with your left leg until thigh is parallel with floor. Push with left leg until back in starting position. Repeat.

  4. Bulgarian Split Squat (right) (30 seconds) - Stand in front of a chair or stool. Place left foot back on chair and stand straight. Slowly lower yourself with your right leg until thigh is parallel with floor. Push with right leg until back in starting position. Repeat.

  5. High Knees (30 seconds) - Stand tall with feet hip width. Engage core and use lower abs to lift and lower one knee at a time as if running in place. Bring knees to same height as hips, thighs parallel to floor, and try not to lean back. Stay on balls of feet and alternate legs as fast as possible.

  6. Kneeling Leg Lift (left) (30 seconds) - On hands and knees with straight back, slowly raise your left leg and extend it backwards until straight and parallel with the floor. Hold for two count and return to starting position.

  7. Kneeling Leg Lift (right) (30 seconds) - On hands and knees with straight back, slowly raise your right leg and extend it backwards until straight and parallel with the floor. Hold for two count and return to starting position.

  8. Buttkickers (30 seconds) - As jogging in place but with emphasis on heels striking glutes instead of raising knees.

  9. Side Lie Front Kick (left) (30 seconds) - Lie on your right side. Position left leg at 90-degree angle to body. Keep left leg straight and use the outside of the hip to lift and lower. Repeat.

  10. Side Lie Backward Kick (left) (30 seconds) - Lie on your right side. Draw left thigh to abdomen while keeping knee and ankle parallel to the ground. Use the outside of the hip to straighten and drive back to starting position. Repeat.

  11. Side Lie Front Kick (right) (30 seconds) - Lie on your left side. Position right leg at 90-degree angle to body. Keep right leg straight and use the outside of the hip to lift and lower. Repeat.

  12. Side Lie Backward Kick (right) (30 seconds) - Lie on your left side. Draw right thigh to abdomen while keeping knee and ankle parallel to the ground. Use the outside of the hip to straighten and drive back to starting position. Repeat.

  13. Standing Quad Stretch (left) (30 seconds) - Stand tall with your feet hip-width apart, engage your core, and relax your shoulders. Bend your left leg, bringing your heel toward your butt, and grasp your left foot with your right hand. Hold.

  14. Standing Quad Stretch (right) (30 seconds) - Stand tall with your feet hip-width apart, engage your core, and relax your shoulders. Bend your right leg, bringing your heel toward your butt, and grasp your right foot with your left hand. Hold.

DAY SIXTEEN (4/4) - Stage 3, Day 2- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Lunging Hip Flexor Stretch (left) (30 seconds) - Kneel on your left knee. Place your right foot flat in front of you and lean forward. Reach up with left arm to deepen stretch. Hold.

  2. Lunging Hip Flexor Stretch (right) (30 seconds) - Kneel on your right knee. Place your left foot flat in front of you and lean forward. Reach up with right arm to deepen stretch. Hold.

  3. Reverse Crunches (30 seconds) - Lie on your back with hands flat on the ground. Engage core and lift straightened legs up to a 90 degree angle then lower. Repeat.

  4. Dead Bug (30 seconds) - Lie on your back with your arms extended in front of your shoulders. Bend your hips and knees to a 90-degree angle. Tighten your abs and press your lower back into the floor. Take a deep breath in. As your exhale, slowly extend your left leg toward the floor and bring your right arm overhead. Keep your abs tight and don't let your lower back arch. Slowly return your arm and lef to the starting position. Repeat with your opposite arm and leg. Continue alternating.

  5. Ab Crunch with Leg Lifted (left) (30 seconds) - Same starting position as with crunches but draw your left knee towards chest as you sit up. Make sure that the hip and the shoulders are off the ground simultaneously.

  6. Ab Crunch with Leg Lifted (right) (30 seconds) - Same starting position as with crunches but draw your right knee towards chest as you sit up. Make sure that the hip and the shoulders are off the ground simultaneously.

  7. Russian Twist (30 seconds) - Sit on the floor with your knees bent, feet lifted a little and torso titled backwards. Hold your hands together and twist from side to side.

  8. Back Stretch (30 seconds) - Sit on your heelds. Lie down to make your belly cling to your thigh. Push the shoulders down and stretch your arms to the front. Release the back.

  9. Abdominal Stretch (30 seconds) - Lie on your stomach and keep your legs flat on the floor. Place your hands beneath your armpits and lift your torso while keeping hips on the floor. Hold this position.

  10. Abdominal Crunch (30 seconds) - Lie flat on your back with knees bent and arms across your chest. Press lower back into the floor and engage core to lift torso off the floor and into a sitting position. Repeat.

  11. Burpees (30 seconds) - Start in push-up position. Do one quick rep then jump up. Return to push-up position after landing. Repeat, Grasshopper.

  12. Mountain Climber (30 seconds) - Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.

  13. Plank (30 seconds) - Place hands directly under shoulders. Engage core and squeeze glutes to stabilize body. Keep neck and spine neutral. Head should be in line with back. Hold Position.

  14. Cat-Cow Stretch (30 seconds) - Engage your abdominal muscles to support your spine so that you have a straight line from your ear to your hip. Then, on your exhale, pull your abdominal muscles in and up as you arch your back way up like a stretching cat. At the same time, let your head and tailbone drop down toward the floor. Repeat.

DAY FIFTEEN (4/3) - Stage 3, Day 1- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Jumping Jacks (30 seconds) - Stand with feet shoulder-width apart. Jump feet open as you raise arms up to form an X. Jump feet back together as your lower arms to side. Repeat.

  2. Side Plank (Left) (30 seconds) - Lie on right side with legs and feet stacked on top of one another. Lift hips to prop body up on elbow, keeping feet stacked. Press forearm into ground to keep torso and hips in a straight line. Hold.

  3. Side Plank (Right) (30 seconds) - Lie on left side with legs and feet stacked on top of one another. Lift hips to prop body up on elbow, keeping feet stacked. Press forearm into ground to keep torso and hips in a straight line. Hold.

  4. Plank (30 seconds) - Place hands directly under shoulders. Engage core and squeeze glutes to stabilize body. Keep neck and spine neutral. Head should be in line with back. Hold Position.

  5. Squat (30 seconds) - Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Hunge at the hips and bend knees to lower body. Keep chest lifted and lower to at least 90 degrees. Rise and repeat.

  6. Burpees (30 seconds) - Start in push-up position. Do one quick rep then jump up. Return to push-up position after landing. Repeat, Grasshopper.

  7. Back Stretch (30 seconds) - Sit on your heelds. Lie down to make your belly cling to your thigh. Push the shoulders down and stretch your arms to the front. Release the back.

  8. Cat-Cow Stretch (30 seconds) - Engage your abdominal muscles to support your spine so that you have a straight line from your ear to your hip. Then, on your exhale, pull your abdominal muscles in and up as you arch your back way up like a stretching cat. At the same time, let your head and tailbone drop down toward the floor. Repeat.

  9. Russian Twist (30 seconds) - Sit on the floor with your knees bent, feet lifted a little and torso titled backwards. Hold your hands together and twist from side to side.

  10. Mountain Climber (30 seconds) - Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.

  11. Walking Plank (30 seconds) - Start in the push-up position and maintain as you move left elbow and left foot, travelling the width of your work-out area. Reverse the firection, returning to starting position. This is one rep. Repeat two more times.

  12. Burpees (30 seconds) - Get fit or die trying.

  13. Shoulders Stretch with Rotation (30 seconds) - Stand with back straight. Put your thumb on your shoulder. Move your shoulder blades and rotate your shoulders to the widest angle.

  14. Abdominal Stretch (30 seconds) - Lie on your stomach and keep your legs flat on the floor. Place your hands beneath your armpits and lift your torso while keeping hips on the floor. Hold this position.

DAY FOURTEEN (4/2) - Stage 2, Day 7- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Static Hip Bridge (30 seconds) - Lie flat on the floor on your back with the hands by your side and knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Hold at the top.

  2. Hip Bridge (30 seconds) - Same starting position as Static Hip Bridge. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Hold at the top for a second then slowly lower to starting position. Repeat.

  3. Reverse Crunches (30 seconds) - Lie on your back with hands flat on the ground. Engage core and lift straightened legs up to a 90 degree angle then lower. Repeat.

  4. Bird Dog (left) (30 seconds) - Start on your hands and knees. Stretch your right leg and left arm at the same time, making them parallel to the ground. Hold for five seconds, then return to starting position. Repeat.

  5. Bird Dog (right) (30 seconds) - Start on your hands and knees. Stretch your left leg and right arm at the same time, making them parallel to the ground. Hold for five seconds, then return to starting position. Repeat.

  6. Plank (30 seconds) - Place hands directly under shoulders. Engage core and squeeze glutes to stabilize body. Keep neck and spine neutral. Head should be in line with back. Hold Position.

  7. Abdominal Stretch (30 seconds) - Lie on your stomach and keep your legs flat on the floor. Place your hands beneath your armpits and lift your torso while keeping hips on the floor. Hold this position.

  8. Static Hip Bridge (30 seconds) - As above.

  9. Hip Bridge (30 seconds) - As above

  10. Wall Sit (30 seconds) - Stand with back to wall. Walk feet away from wall as you slide down the wall, lowering body until hips, knees, and ankles are at 90-degree angle. Engage core to keep lower back pressed against wall. Hold this position for 30 seconds.

  11. Jumping Jacks (30 seconds) - Stand with feet shoulder-width apart. Jump feet open as you raise arms up to form an X. Jump feet back together as your lower arms to side. Repeat.

  12. Plank (30 seconds) - As above.

  13. Abdominal Crunch (30 seconds) - Lie flat on your back with knees bent and arms across your chest. Press lower back into the floor and engage core to lift torso off the floor and into a sitting position. Repeat.

  14. Abdominal Stretch (30 seconds) - As above.

DAY THIRTEEN (4/1) - Stage 2, Day 6- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Shoulders Stretch with Rotation (30 seconds) - Stand with back straight. Put your thumb on your shoulder. Move your shoulder blades and rotate your shoulders to the widest angle.

  2. Jump Left and Right (30 seconds) - Jump left and right with toes on the floor. Lift arms when jumping and tighten the whole body all the time.

  3. Reverse Crunches (30 seconds) - Lie on your back with hands flat on the ground. Engage core and lift straightened legs up to a 90 degree angle then lower. Repeat.

  4. Plank (30 seconds) - Place hands directly under shoulders. Engage core and squeeze glutes to stabilize body. Keep neck and spine neutral. Head should be in line with back. Hold Position.

  5. Abdominal Stretch (30 seconds) - Lie on your stomach and keep your legs flat on the floor. Place your hands beneath your armpits and lift your torso while keeping hips on the floor. Hold this position.

  6. Cat-Cow Stretch (30 seconds) - Engage your abdominal muscles to support your spine so that you have a straight line from your ear to your hip. Then, on your exhale, pull your abdominal muscles in and up as you arch your back way up like a stretching cat. At the same time, let your head and tailbone drop down toward the floor. Repeat.

  7. Dead Bug (30 seconds) - Lie on your back with your arms extended in front of your shoulders. Bend your hips and knees to a 90-degree angle. Tighten your abs and press your lower back into the floor. Take a deep breath in. As your exhale, slowly extend your left leg toward the floor and bring your right arm overhead. Keep your abs tight and don't let your lower back arch. Slowly return your arm and lef to the starting position. Repeat with your opposite arm and leg. Continue alternating.

  8. Jumping Jacks (30 seconds) - Stand with feet shoulder-width apart. Jump feet open as you raise arms up to form an X. Jump feet back together as your lower arms to side. Repeat.

  9. Plank (30 seconds) - As above.

  10. Dead Bug (30 seconds) - As above.

  11. Jumping Jacks (30 seconds) - As above.

  12. Plank (30 seconds) - Third time is the charm.

  13. Calf Stretch Left (30 seconds) - Place your hands on the wall and lean forward with your hips. Put your left heel on the ground and your right toes to the wall. Stretch the calf muscles.

  14. Calf Stretch Right (30 seconds) - Place your hands on the wall and lean forward with your hips. Put your right heel on the ground and your left toes to the wall. Stretch the calf muscles.

DAY TWELVE (3/31) - Stage 2, Day 5- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Side Lie Backward Kick (left) (30 seconds) - Lie on your right side. Draw left thigh to abdomen while keeping knee and ankle parallel to the ground. Use the outside of the hip to straighten and drive back to starting position. Repeat.

  2. Side Lie Backward Kick (right) (30 seconds) - Lie on your left side. Draw right thigh to abdomen while keeping knee and ankle parallel to the ground. Use the outside of the hip to straighten and drive back to starting position. Repeat.

  3. Wall Sit (30 seconds) - Stand with back to wall. Walk feet away from wall as you slide down the wall, lowering body until hips, knees, and ankles are at 90-degree angle. Engage core to keep lower back pressed against wall. Hold this position for 30 seconds.

  4. Squat (30 seconds) - Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Hunge at the hips and bend knees to lower body. Keep chest lifted and lower to at least 90 degrees. Rise and repeat.

  5. Lunge (30 seconds) - Stand tall. Take a big step forward with right leg and lower body until right thigh is parallel to floor and right shin is vertical (don't let knee go past right toe). Press into right heel to drive back up to starting position. Repeat on other side. Continue to alternate legs.

  6. Lunging Hip Flexor Stretch (left) (30 seconds) - Kneel on your left knee. Place your right foot flat in front of you and lean forward. Reach up with left arm to deepen stretch. Hold.

  7. Lunging Hip Flexor Stretch (right) (30 seconds) - Kneel on your right knee. Place your left foot flat in front of you and lean forward. Reach up with right arm to deepen stretch. Hold.

  8. Bulgarian Split Squat (left) (30 seconds) - Stand in front of a chair or stool. Place right foot back on chair and stand straight. Slowly lower yourself with your left leg until thigh is parallel with floor. Push with left leg until back in starting position. Repeat.

  9. Bulgarian Split Squat (right) (30 seconds) - Stand in front of a chair or stool. Place left foot back on chair and stand straight. Slowly lower yourself with your right leg until thigh is parallel with floor. Push with right leg until back in starting position. Repeat.

  10. Triceps Dip (30 seconds) - Sit on edge of chair, coffee table, or trunk. Place hands on the edge just outside of hips. Walk feet out a few steps, slide butt off chair, and straighten arms, Bend elbows and lower body until arms are bent at about 90 degrees. Press into chair to lift body and return to starting position.

  11. Squat (30 seconds) - As above.

  12. Standing Quad Stretch (left) (30 seconds) - Stand tall with your feet hip-width apart, engage your core, and relax your shoulders. Bend your left leg, bringing your heel toward your butt, and grasp your left foot with your right hand. Hold.

  13. Standing Quad Stretch (right) (30 seconds) - Stand tall with your feet hip-width apart, engage your core, and relax your shoulders. Bend your right leg, bringing your heel toward your butt, and grasp your right foot with your left hand. Hold.

DAY ELEVEN (3/30) - Stage 2, Day 4- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Shoulders Stretch with Rotation (30 seconds) - Stand with back straight. Put your thumb on your shoulder. Move your shoulder blades and rotate your shoulders to the widest angle.

  2. Jumping Jacks (30 seconds) - Stand with feet shoulder-width apart. Jump feet open as you raise arms up to form an X. Jump feet back together as your lower arms to side. Repeat.

  3. Push-Up with Rotation (30 seconds) - Start in high plank and lower body then press back up to perform a push-up. From high plank, shift weight to left arm and rotate body to left side. Hold side plank for one count keeping hips high. Return to starting position, perform push-up, and repeat on right side. Continue to alternate.

  4. Kneeling Push Up (30 seconds) - Place your hands on the ground, shoulder width part. From your knees, lower your torso to the ground until your elbows form a 90-degree angle. Push back up with the palms of your hands.

  5. Plank (30 seconds) - Place hands directly under shoulders. Engage core and squeeze glutes to stabilize body. Keep neck and spine neutral. Head should be in line with back. Hold Position.

  6. Cat-Cow Stretch (30 seconds) - Engage your abdominal muscles to support your spine so that you have a straight line from your ear to your hip. Then, on your exhale, pull your abdominal muscles in and up as you arch your back way up like a stretching cat. At the same time, let your head and tailbone drop down toward the floor. Repeat.

  7. High Knees (30 seconds) - Stand tall with feet hip width. Engage core and use lower abs to lift and lower one knee at a time as if running in place. Bring knees to same height as hips, thighs parallel to floor, and try not to lean back. Stay on balls of feet and alternate legs as fast as possible.

  8. Push-Up with Rotation (30 seconds) - Start in high plank and lower body then press back up to perform a push-up. From high plank, shift weight to left arm and rotate body to left side. Hold side plank for one count keeping hips high. Return to starting position, perform push-up, and repeat on right side. Continue to alternate.

  9. Burpees (30 seconds) - Start in push-up position. Do one quick rep then jump up. Return to push-up position after landing. Repeat, Grasshopper.

  10. Bird Dog (left) (30 seconds) - Start on your hands and knees. Stretch your right leg and left arm at the same time, making them parallel to the ground. Hold for five seconds, then return to starting position. Repeat.

  11. Bird Dog (right) (30 seconds) - Start on your hands and knees. Stretch your left leg and right arm at the same time, making them parallel to the ground. Hold for five seconds, then return to starting position. Repeat.

  12. Ab Crunch with Leg Lifted (left) (30 seconds) - Same starting position as with crunches but draw your left knee towards chest as you sit up. Make sure that the hip and the shoulders are off the ground simultaneously.

  13. Ab Crunch with Leg Lifted (right) (30 seconds) - Same starting position as with crunches but draw your right knee towards chest as you sit up. Make sure that the hip and the shoulders are off the ground simultaneously.

  14. Abdominal Stretch (30 seconds) - Lie on your stomach and keep your legs flat on the floor. Place your hands beneath your armpits and lift your torso while keeping hips on the floor. Hold this position.

DAY TEN (3/29) - Stage 2, Day 3- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Lunging Hip Flexor Stretch (left) (30 seconds) - Kneel on your left knee. Place your right foot flat in front of you and lean forward. Reach up with left arm to deepen stretch. Hold.

  2. Lunging Hip Flexor Stretch (right) (30 seconds) - Kneel on your right knee. Place your left foot flat in front of you and lean forward. Reach up with right arm to deepen stretch. Hold.

  3. Jump Left and Right (30 seconds) - Jump left and right with toes on the floor. Lift arms when jumping and tighten the whole body all the time.

  4. Hip Bridge (30 seconds) - Same starting position as Static Hip Bridge. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Hold at the top for a second then slowly lower to starting position. Repeat.

  5. Static Hip Bridge (30 seconds) - Lie flat on the floor on your back with the hands by your side and knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Hold at the top.

  6. Reverse Crunches (30 seconds) - Lie on your back with hands flat on the ground. Engage core and lift straightened legs up to a 90 degree angle then lower. Repeat.

  7. Buttkickers (30 seconds) - As jogging in place but with emphasis on heels striking glutes instead of raising knees.

  8. Squat (30 seconds) - Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Hunge at the hips and bend knees to lower body. Keep chest lifted and lower to at least 90 degrees. Rise and repeat.

  9. Jumping Jacks (30 seconds) - Stand with feet shoulder-width apart. Jump feet open as you raise arms up to form an X. Jump feet back together as your lower arms to side. Repeat.

  10. Squat (30 seconds) - Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Hunge at the hips and bend knees to lower body. Keep chest lifted and lower to at least 90 degrees. Rise and repeat.

  11. Bird Dog (left) (30 seconds) - Start on your hands and knees. Stretch your right leg and left arm at the same time, making them parallel to the ground. Hold for five seconds, then return to starting position. Repeat.

  12. Bird Dog (right) (30 seconds) - Start on your hands and knees. Stretch your left leg and right arm at the same time, making them parallel to the ground. Hold for five seconds, then return to starting position. Repeat.

  13. Calf Stretch Left (30 seconds) - Place your hands on the wall and lean forward with your hips. Put your left heel on the ground and your right toes to the wall. Stretch the calf muscles.

  14. Calf Stretch Right (30 seconds) - Place your hands on the wall and lean forward with your hips. Put your right heel on the ground and your left toes to the wall. Stretch the calf muscles.

DAY NINE (3/28) - Stage 2, Day 2- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Cat-Cow Stretch (30 seconds) - Engage your abdominal muscles to support your spine so that you have a straight line from your ear to your hip. Then, on your exhale, pull your abdominal muscles in and up as you arch your back way up like a stretching cat. At the same time, let your head and tailbone drop down toward the floor. Repeat.

  2. Lunging Hip Flexor Stretch (left) (30 seconds) - Kneel on your left knee. Place your right foot flat in front of you and lean forward. Reach up with left arm to deepen stretch. Hold.

  3. Lunging Hip Flexor Stretch (right) (30 seconds) - Kneel on your right knee. Place your left foot flat in front of you and lean forward. Reach up with right arm to deepen stretch. Hold.

  4. Reverse Crunches (30 seconds) - Lie on your back with hands flat on the ground. Engage core and lift straightened legs up to a 90 degree angle then lower. Repeat.

  5. Cat-Cow Stretch (30 seconds) - As above.

  6. Russian Twist (30 seconds) - Sit on the floor with your knees bent, feet lifted a little and torso titled backwards. Hold your hands together and twist from side to side.

  7. Abdominal Stretch (30 seconds) - Lie on your stomach and keep your legs flat on the floor. Place your hands beneath your armpits and lift your torso while keeping hips on the floor. Hold this position.

  8. Jumping Jacks (30 seconds) - Stand with feet shoulder-width apart. Jump feet open as you raise arms up to form an X. Jump feet back together as your lower arms to side. Repeat.

  9. Mountain Climber (30 seconds) - Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.

  10. Burpees (30 seconds) - Start in push-up position. Do one quick rep then jump up. Return to push-up position after landing. Repeat until you purge latent urges to defend userites.

  11. Mountain Climber (30 seconds) - As above.

  12. Jumping Jacks (30 seconds) - As above.

  13. Burpees (30 seconds) - Pain is weakness leaving the body.

  14. Back Stretch (30 seconds) - Sit on your heelds. Lie down to make your belly cling to your thigh. Push the shoulders down and stretch your arms to the front. Release the back.

DAY EIGHT (3/27) - Stage 2, Day 1- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Shoulders Stretch with Rotation (30 seconds) - Stand with back straight. Put your thumb on your shoulder. Move your shoulder blades and rotate your shoulders to the widest angle.

  2. Jump Left and Right (30 seconds) - Jump left and right with toes on the floor. Lift arms when jumping and tighten the whole body all the time.

  3. Buttkickers (30 seconds) - As jogging in place but with emphasis on heels striking glutes instead of raising knees.

  4. Jumping Jacks (30 seconds) - Stand with feet shoulder-width apart. Jump feet open as you raise arms up to form an X. Jump feet back together as your lower arms to side. Repeat.

  5. Wall Sit (30 seconds) - Stand with back to wall. Walk feet away from wall as you slide down the wall, lowering body until hips, knees, and ankles are at 90-degree angle. Engage core to keep lower back pressed against wall. Hold this position for 30 seconds.

  6. Triceps Dip (30 seconds) - Sit on edge of chair, coffee table, or trunk. Place hands on the edge just outside of hips. Walk feet out a few steps, slide butt off chair, and straighten arms, Bend elbows and lower body until arms are bent at about 90 degrees. Press into chair to lift body and return to starting position.

  7. Plank (30 seconds) - Place hands directly under shoulders. Engage core and squeeze glutes to stabilize body. Keep neck and spine neutral. Head should be in line with back. Hold Position.

  8. Burpees (30 seconds) - Start in push-up position. Do one quick rep then jump up. Return to push-up position after landing. Repeat until your soul leaves your body.

  9. Push-Up with Rotation (30 seconds) - Start in high plank and lower body then press back up to perform a push-up. From high plank, shift weight to left arm and rotate body to left side. Hold side plank for one count keeping hips high. Return to starting position, perform push-up, and repeat on right side. Continue to alternate.

  10. Russian Twist (30 seconds) - Sit on the floor with your knees bent, feet lifted a little and torso titled backwards. Hold your hands together and twist from side to side.

  11. Burpees (30 seconds) - Blame Funk.

  12. Buttkickers (30 seconds) - As jogging in place but with emphasis on heels striking glutes instead of raising knees.

  13. Calf Stretch Left (30 seconds) - Place your hands on the wall and lean forward with your hips. Put your left heel on the ground and your right toes to the wall. Stretch the calf muscles.

  14. Calf Stretch Right (30 seconds) - Place your hands on the wall and lean forward with your hips. Put your right heel on the ground and your left toes to the wall. Stretch the calf muscles.

DAY SEVEN (3/26) - Stage 1, Day 7- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Static Hip Bridge (30 seconds) - Lie flat on the floor on your back with the hands by your side and knees bent. Your feet should be placed around shoulder width. This will be your starting position. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Hold at the top.

  2. Bird Dog (left) (30 seconds) - Start on your hands and knees. Stretch your right leg and left arm at the same time, making them parallel to the ground. Hold for five seconds, then return to starting position. Repeat.

  3. Bird Dog (right) (30 seconds) - Start on your hands and knees. Stretch your left leg and right arm at the same time, making them parallel to the ground. Hold for five seconds, then return to starting position. Repeat.

  4. Ab Crunch with Leg Rolled (left) (30 seconds) - Same starting position as with crunches but put the left leg on the right knee and relax both legs. Make sure that the hip and the shoulders are off the ground simultaneously.

  5. Ab Crunch with Leg Rolled (right) (30 seconds) - Same starting position as with crunches but put the right leg on the left knee and relax both legs. Make sure that the hip and the shoulders are off the ground simultaneously.

  6. Ab Crunch with Leg Lifted (left) (30 seconds) - Same starting position as with crunches but draw your left knee towards chest as you sit up. Make sure that the hip and the shoulders are off the ground simultaneously.

  7. Ab Crunch with Leg Lifted (right) (30 seconds) - Same starting position as with crunches but draw your right knee towards chest as you sit up. Make sure that the hip and the shoulders are off the ground simultaneously.

  8. Lunge (30 seconds) - Stand tall. Take a big step forward with right leg and lower body until right thigh is parallel to floor and right shin is vertical (don't let knee go past right toe). Press into right heel to drive back up to starting position. Repeat on other side. Continue to alternate legs.

  9. Kneeling Leg Lift (left) (30 seconds) - On hands and knees with straight back, slowly raise your left leg and extend it backwards until straight and parallel with the floor. Hold for two count and return to starting position.

  10. Kneeling Leg Lift (right) (30 seconds) - On hands and knees with straight back, slowly raise your right leg and extend it backwards until straight and parallel with the floor. Hold for two count and return to starting position.

  11. Side Lie Front Kick (left) (30 seconds) - Lie on your right side. Position left leg at 90-degree angle to body. Keep left leg straight and use the outside of the hip to lift and lower. Repeat.

  12. Side Lie Front Kick (right) (30 seconds) - Lie on your left side. Position right leg at 90-degree angle to body. Keep right leg straight and use the outside of the hip to lift and lower. Repeat.

  13. Figure Four Stretch (left) (60 seconds) - Lie on your back with knees bent. Cross left leg over right knee and hold for 30 seconds. With shoulders remaining flat on floor and keeping left leg crossed, slowly rotate hips to the right until left foot is flat on the floor. Hold for 30 seconds.

  14. Figure Four Stretch (right) (60 seconds) - Lie on your back with knees bent. Cross rightt leg over left knee and hold for 30 seconds. With shoulders remaining flat on floor and keeping left leg crossed, slowly rotate hips to the left until right foot is flat on the floor. Hold for 30 seconds.

DAY SIX (3/25) - Stage 1, Day 6- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Reverse Crunches (30 seconds) - Lie on your back with hands flat on the ground. Engage core and lift straightened legs up to a 90 degree angle then lower. Repeat.

  2. Plank (30 seconds) - Place hands directly under shoulders. Engage core and squeeze glutes to stabilize body. Keep neck and spine neutral. Head should be in line with back. Hold Position.

  3. Russian Twist (30 seconds) - Sit on the floor with your knees bent, feet lifted a little and torso titled backwards. Hold your hands together and twist from side to side.

  4. Burpees (30 seconds) - Back by popular demand: start in push-up position. Do one quick rep then jump up. Return to push-up position after landing. Repeat until your soul leaves your body.

  5. Abdominal Crunch (30 seconds) - Lie flat on your back with knees bent and arms across your chest. Press lower back into the floor and engage core to lift torso off the floor and into a sitting position. Repeat.

  6. Mountain Climber (30 seconds) - Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.

  7. Burpees (30 seconds) - As before but with greater rage.

  8. Lunging Hip Flexor Stretch (left) (30 seconds) - Kneel on your left knee. Place your right foot flat in front of you and lean forward. Reach up with left arm to deepen stretch. Hold.

  9. Lunging Hip Flexor Stretch (right) (30 seconds) - Kneel on your right knee. Place your left foot flat in front of you and lean forward. Reach up with right arm to deepen stretch. Hold.

  10. Bulgarian Split Squat (left) (30 seconds) - Stand in front of a chair or stool. Place right foot back on chair and stand straight. Slowly lower yourself with your left leg until thigh is parallel with floor. Push with left leg until back in starting position. Repeat.

  11. Bulgarian Split Squat (right) (30 seconds) - Stand in front of a chair or stool. Place left foot back on chair and stand straight. Slowly lower yourself with your right leg until thigh is parallel with floor. Push with right leg until back in starting position. Repeat.

  12. Kneeling Leg Lift (left) (30 seconds) - On hands and knees with straight back, slowly raise your left leg and extend it backwards until straight and parallel with the floor. Hold for two count and return to starting position.

  13. Kneeling Leg Lift (right) (30 seconds) - On hands and knees with straight back, slowly raise your right leg and extend it backwards until straight and parallel with the floor. Hold for two count and return to starting position.

  14. Squat (30 seconds) - Stand with feet just wider than hip width, hips stacked over knees, knees over ankles. Hunge at the hips and bend knees to lower body. Keep chest lifted and lower to at least 90 degrees. Rise and repeat.

DAY FIVE (3/24) - Stage 1, Day 5- Read through the excercises first and practice each before making the circuit. LinkGoogle as needed.

  1. Side Lie Knee Lift (left) (30 seconds) - Lie on your right side. Draw left thigh to abdomen while keeping knee and ankle parallel to the ground. Repeat.

  2. Side Lie Front Kick (left) (30 seconds) - Lie on your right side. Position left leg at 90-degree angle to body. Keep left leg straight and use the outside of the hip to lift and lower. Repeat.

  3. Side Lie Leg Lift (left) (30 seconds) - Lie on your right side. Keep left leg straight and in-line with rest of body. Use the outside of the hip to lift and lower. Repeat.

  4. Side Lie Backward Kick (left) (30 seconds) - Lie on your right side. Draw left thigh to abdomen while keeping knee and ankle parallel to the ground. Use the outside of the hip to straighten and drive back to starting position. Repeat.

  5. Side Lie Knee Lift (right) (30 seconds) - Lie on your left side. Draw right thigh to abdomen while keeping knee and ankle parallel to the ground. Repeat.

  6. Side Lie Front Kick (right) (30 seconds) - Lie on your left side. Position right leg at 90-degree angle to body. Keep right leg straight and use the outside of the hip to lift and lower. Repeat.

  7. Side Lie Leg Lift (right) (30 seconds) - Lie on your left side. Keep right leg straight and in-line with rest of body. Use the outside of the hip to lift and lower. Repeat.

  8. Side Lie Backward Kick (right) (30 seconds) - Lie on your left side. Draw right thigh to abdomen while keeping knee and ankle parallel to the ground. Use the outside of the hip to straighten and drive back to starting position. Repeat.

  9. Bird Dog (left) (30 seconds) - Start on your hands and knees. Stretch your right leg and left arm at the same time, making them parallel to the ground. Hold for five seconds, then return to starting position. Repeat.

  10. Bird Dog (right) (30 seconds) - Start on your hands and knees. Stretch your left leg and right arm at the same time, making them parallel to the ground. Hold for five seconds, then return to starting position. Repeat.

  11. Plank (30 seconds) - Place hands directly under shoulders. Engage core and squeeze glutes to stabilize body. Keep neck and spine neutral. Head should be in line with back. Hold Position.

  12. Mountain Climber (30 seconds) - Start in the push-up position. Bend your right knee towards your chest and keep your left leg straight, then quickly switch from one leg to the other.

  13. Burpees (30 seconds) - Start in push-up position. Do one quick rep then jump up. Return to push-up position after landing. Repeat until your soul leaves your body.

  14. Abdominal Stretch (30 seconds) - Lie on your stomach and keep your legs flat on the floor. Place your hands beneath your armpits and lift your torso while keeping hips on the floor. Hold this position.

Days 1-4 snipped as we maxed out the dispatch. Each stage will receive its own dispatch in the future. Thank you for your participation.



Excercise at your own risk. Author, TWP, and all affiliated persons are not responsible for injury.

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