Week 1, Day 1
Downward Dog
Upward Dog
Table Top
Cat Cow
Undulations U-D ht db Upper Back during all reps
Downward Dog
Upward Dog
Table TOP
Cat Cow
Repeat 3x
Childs Pose
Upward Dog
Downward Dog
Table TOP
Cat Cow
Undulations U-D ht db Upper Back during all reps
Childs Pose
Upward Dog
Downward Dog
Table TOP
Cat Cow
Repeat 3x
Week 1, Day 2
Bear Crawl Front to Back
Table Top
Table Top R Arm & L Leg Extension with Knee to Elbow
Cat Cow
Table Top L Arm & R Leg Extension with Knee to Elbow
Crab Crawl Right to Left Side
Repeat 3x
Downward Dog
Downward Dog R Leg Vertical
Downward Dog R Leg Hip Opening
Flip Dog with Low First to 5th Flowing R Arm (4-6x)
Downward Dog
Downward Dog L Leg Vertical
Downward Dog L Leg Hip Opening
Flip Dog with Low First to 5th Flowing L Arm (4-6x)
Repeat 3x
Click on the number below that corresponds to the week of training you’re in.
Week 2, Day 1
Elbow Plank
R Side Elbow Plank 1 inch Lifts
Elbow Plank hold
L Side Elbow Plank 1 inch Lifts 10x
Repeat 3x
Undulations D-U ht db Lower Ab during all reps
Extended Arm Plank
½ Heros Pose
½ R Side Camel
Extended Arm Plank
½ Heros Pose
½ L Side Camel
Repeat 3x
Undulations D-U ht db Lower Ab during all reps
Elbow Plank
R Side Elbow Plank 1 inch Lifts
Elbow Plank hold
L Side Elbow Plank 1 inch Lifts 10x
Repeat 3x
Week 2, Day 2
Downward Dog
Downward Dog R Leg Vertical
Downward Dog R Leg Hip Opening
Crescent Lunge Arms in 5th
Triangle Arms Horizontal
Crescent Lunge Arms Windmill Front to Back
Downward Dog
Downward Dog R Leg Vertical
Downward Dog R Leg Hip Opening
Crescent Lunge Arms in 5th
Triangle Arms Horizontal
Crescent Lunge Arms Windmill Front to Back
Repeat 3x
Horse Stance
Horse Stance Arm CCW Circles
Horse Stance Arm CW Circles
Horse Stance R Side Stretch
Horse Stance L Side Stretch
Repeat 3x
Undulations U-D db Upper Ab ht
Laying Back Flat
Undulations D-U db Lower Ab ht
Laying Back Flat
Click on the number below that corresponds to the week of training you’re in.
Week 3, Day 1
Crunches 25x
Reverse Crunches 25x
Lying Leg Raises – Vertical to Horizontal 25x
Lying Leg Raises – R & L Oblique Diagional Vertical to Horizontal 25x
Table Top
Cat Cow
Downward Dog
Downward Dog R Leg Vertical
Downward Dog R Leg Hip Opening
Flip Dog with Low First to 5th Flowing R Arm (4-6x)
Downward Dog
Downward Dog L Leg Vertical
Downward Dog L Leg Hip Opening
Flip Dog with Low First to 5th Flowing L Arm (4-6x)
Repeat 3x
Week 3, Day 2
Standing Side Bends – R & L
Tadasana to Forward Fold
Hands Walk out to Plank and Walk Back to Forward Fold
25x
Elbow Plank R Side
Elbow Plank
Elbow Plank R Side
Extended Arm Plank R Side
Extended Arm Plank
Extended Arm Plank R Side
Extended Arm Plank – Shoulder Taps 10x
Extended Arm Plank – Toe Taps 10x
Repeat 3x
Childs Pose
Upward Dog
Downward Dog
Table Top
Cat Cow
Childs Pose
Click on the number below that corresponds to the week of training you’re in.
Week 4, Day 1
Turkish Get Up 15 -25x
Bear Crawl Front to Back
Table Top
Table Top R Arm & L Leg Extension with Knee to Elbow
Cat Cow
Table Top L Arm & R Leg Extension with Knee to Elbow
Crab Crawl Right to Left Side
Repeat 3x
Kettlebell Russian Twist 10x
Kettlebell Pull Overs 10x
Repeat 2x
Downward Dog
Downward Dog R Leg Vertical
Downward Dog L Leg Hip Opening
Triangle Arms Horizontal
Downward Dog
Downward Dog L Leg Vertical
Downward Dog L Leg Hip Opening
Triangle Arms Horizontal
Downward Dog
Child’s Pose
Week 4, Day 2
Horse Stance
Horse Stance Arm CCW Circles
Horse Stance Arm CW Circles
Horse Stance R Side Stretch
Horse Stance L Side Stretch
Repeat 3x
Undulations U-D db Upper Ab ht
Laying Back Flat
Undulations D-U db Lower Ab ht
Laying Back Flat
Undulations U-D ht db Upper Back during all reps
Downward Dog
Upward Dog
Table Top
Cat Cow
Repeat 3x
Undulations U-D ht db Upper Back during all reps
Childs Pose
Upward Dog
Downward Dog
Table Top
Cat Cow
Repeat 3x
Click on the number below that corresponds to the week of training you’re in.
Week 5, Day 1
Downward dog
Upward dog
Table top
Cat cow
Undulations U-D ht db upper back during all reps
Downward dog
Upward dog
Table top
Cat cow
Repeat 3x
Childs pose
Upward dog
Downward dog
Table top
Cat cow
Undulations U-D ht db upper back during all reps
Childs pose
Upward dog
Downward dog
Table top
Cat cow
Repeat 3x
Week 5, Day 2
Bear crawl front to back
Table top
Table top R arm & L leg extension with knee to elbow
Cat cow
Table top L arm & R leg extension with knee to elbow
Crab crawl right to left side
Repeat 3x
Downward dog
Downward dog R leg vertical
Downward dog R leg hip opening
Flip dog with low first to 5th flowing R arm (4-6x)
Downward dog
Downward dog L leg vertical
Downward dog L leg hip opening
Flip dog with low first to 5th flowing L arm (4-6x)
Repeat 3x
Click on the number below that corresponds to the week of training you’re in.
Week 6, Day 1
Elbow plank
R Side elbow plank 1 inch lifts
Elbow plank hold
L Side elbow plank 1 inch lifts 10x
Repeat 3x
Undulations D-U ht db lower abs during all reps
Extended arm plank
½ hero’s pose
½ R side camel
Extended arm plank
½ hero’s pose
½ L side camel
Repeat 3x
Undulations D-U ht db lower abs during all reps
Elbow plank
R Side elbow plank 1 inch lifts
Elbow plank hold
L Side elbow plank 1 inch lifts 10x
Repeat 3x
Week 6, Day 2
Downward dog
Downward dog R leg vertical
Downward dog R leg hip opening
Crescent lunge arms in 5th
Triangle arms horizontal
Crescent lunge arms in windmill front to back
Downward dog
Downward dog R leg vertical
Downward dog R leg hip opening
Crescent lunge arms in 5th
Triangle arms horizontal
Crescent lunge arms in windmill front to back
Repeat 3x
Horse stance
Horse stance arms CCW circles
Horse stance arms CW circles
Horse stance R side stretch
Horse stance L side stretch
Repeat 3x
Undulations U-D db upper abs ht
Laying back flat
Undulations D-U db lower abs ht
Laying back flat
Click on the number below that corresponds to the week of training you’re in.
Week 7,Day 1
Crunches 25x
Reverse Crunches 25x
Lying Leg Raises – Vertical to Horizontal 25x
Lying Leg Raises – R & L Oblique Diagional Vertical to Horizontal 25x
Table Top
Cat Cow
Downward Dog
Downward Dog R Leg Vertical
Downward Dog R Leg Hip Opening
Flip Dog with Low First to 5th Flowing R Arm (4-6x)
Downward Dog
Downward Dog L Leg Vertical
Downward Dog L Leg Hip Opening
Flip Dog with Low First to 5th Flowing L Arm (4-6x)
Repeat 3x
Week 7, Day 2
Standing Side Bends – R & L
Tadasana to Forward Fold
Hands Walk out to Plank and Walk Back to Forward Fold
25x
Elbow Plank R Side
Elbow Plank
Elbow Plank R Side
Extended Arm Plank R Side
Extended Arm Plank
Extended Arm Plank R Side
Extended Arm Plank – Shoulder Taps 10x
Extended Arm Plank – Toe Taps 10x
Repeat 3x
Childs Pose
Upward Dog
Downward Dog
Table Top
Cat Cow
Child’s Pose
Click on the number below that corresponds to the week of training you’re in.
Week 8, Day 1
Turkish Get Up 15 -25x
Bear Crawl Front to Back
Table Top
Table Top R Arm & L Leg Extension with Knee to Elbow
Cat Cow
Table Top L Arm & R Leg Extension with Knee to Elbow
Crab Crawl Right to Left Side
Repeat 3x
Kettlebell Russian Twist 10x
Kettlebell Pull Overs 10x
Repeat 2x
Downward Dog
Downward Dog R Leg Vertical
Downward Dog L Leg Hip Opening
Triangle Arms Horizontal
Downward Dog
Downward Dog L Leg Vertical
Downward Dog L Leg Hip Opening
Triangle Arms Horizontal
Downward Dog
Child’s Pose
Week 8, Day 2
Horse Stance
Horse Stance Arm CCW Circles
Horse Stance Arm CW Circles
Horse Stance R Side Stretch
Horse Stance L Side Stretch
Repeat 3x
Undulations U-D db Upper Ab ht
Laying Back Flat
Undulations D-U db Lower Ab ht
Laying Back Flat
Undulations U-D ht db Upper Back during all reps
Downward Dog
Upward Dog
Table Top
Cat Cow
Repeat 3x
Undulations U-D ht db Upper Back during all reps
Childs Pose
Upward Dog
Downward Dog
Table Top
Cat Cow
Repeat 3x
Click on the number below that corresponds to the week of training you’re in.
