Core and Strength Workouts

	A	C	E
1
2	Core X (30 seconds each exercise)	Hip Mobility	Kettlebell #1
3	1. Running V-Sits	1. Single Leg Bridge x 10 each leg	1. Squat x 10
4	2. Australian Crawl	2. Clams x 10 each leg	2. Squat to Press x 10
5	3. V-Sit Flutter Kicks	3. Reverse Clams x 10 each leg	3. Double Arm Swing x 10
6	4. Side Plank Leg Lift (Left)	4. Lateral Leg Raise x 10 each leg	4. Single Arm Swing x 10 each arm
7	5. Supine Plank Leg Lift	(toe in, toe natural, toe out)	Go 2 times through
8	6. Side Plank Leg Lift (Right)	5. Donkey Kicks x 10 each leg
9	7. Superman	6. Donkey Whips x 10 each leg	Kettlebell #2
10	8. Push-Up to Side Plank	7. Fire Hydrants x 10 each leg	1. Double Arm Swing x 20
11	9. V-Sit Scissor Kicks	8. Knee Circles Forward x 10 each leg	2. Push-Ups x 10
12	10. Rockies or Push-Ups	9. Knee Circles Backward x 10 each leg	No rest, continue alternating the swings & push-ups
13		10. Scorpion x 10 each leg	while reducing the number of push-ups by 1 each
14	Give Me 10	11. Iron Cross x 10 each leg	cycle until you do 200 swings and 55 push-ups
15	1. Prone Plank x 60 seconds	12. Groiners x 10 each leg
16	2. Side Plank x 60 seconds	13. Cat Cow x 5 cycles	Kettlebell #3
17	3. Prone Plank x 60 seconds	14. Legs up wall - 2 minutes	1. Walking Lunges x 10 each leg
18	4. Side Plank x 60 seconds		2. Calf Raises x15
19	5. Push Ups x 60 seconds	Lunge Matrix and Leg Swings	3. Shoulder Press x10
20	6. Mountain Climbers x 60 seconds	1. Front Lunge x 10 each leg	4. Bent Over Row x10
21	7. Burpees x 60 seconds	2. Front Lunge w/twist x 10 each leg	5. Hammer Curls x10
22	8. 6 inches x 60 seconds	3. Lateral Lunge x 10 each leg	6. Tricep Extensions x 10
23	9. Bicycle crunch x 60 seconds	4. Back - Diagonal Lunge x 10 each leg	Do 2-3 sets of each exercise
24	10. Walking Hands x 60 seconds	5. Backwards Lunge x 10 each Leg
25
26		1. Forward/Backward Leg Swing x 10 each leg	Weight Room
27		2. Side to Side Leg Swing x 10 each leg	1. Dumbbell Bench Press - 3x8
28		3. Hurdle Trail-Leg Forward x 10 each leg	2. Dumbbell Should Press - 3x8
29		4. Hurdle Trail-Leg Backward x 10 each leg	3. Dips - 3x8
30		5. Bent Knee Side to Side x 10 each leg	4. Dumbbell Row - 3x8 each arm
31		6. Bent Knee Forward/Backward x 10 each leg	5. Pull Ups - 3x8
32			6. Upright Row - 3x8
33			7. Walking Lunges w/dumbbells - 3x8 each leg
34			8. Calf Raises - 2x15
35			9. Dumbbell Arm Swings - 2x30 seconds
36			10. Dumbbell Single-Leg Deadlifts - 2x10
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