UNIVERSAL​ ​STRENGTH​ ​PROGRAM​ ​TRACKING​ ​SHEETS

For​ ​the​ ​next​ ​30​ ​days,​ ​you​ ​will​ ​have​ ​five​ ​workouts​ ​per​ ​week​ ​plus​ ​two​ ​rest​ ​&​ ​recovery​ ​days.

Warm-ups:​ ​Before​ ​every​ ​workout​ ​you​ ​should​ ​spend​ ​five​ ​minutes​ ​warming​ ​up.​ ​This​ ​will
increase​ ​your​ ​body​ ​temperature​ ​and​ ​the​ ​blood​ ​flow​ ​to​ ​the​ ​muscles​ ​you​ ​will​ ​be​ ​exercising,
and​ ​reduce​ ​the​ ​potential​ ​for​ ​muscle​ ​and​ ​connective​ ​injuries.​ ​Check​ ​out​ ​the​ ​next​ ​page​ ​for
warm-up​ ​routines!

Movement​ ​Trainings:​ ​As​ ​a​ ​general​ ​rule,​ ​make​ ​sure​ ​you​ ​can​ ​do​ ​multiple​ ​reps​ ​in​ ​good​ ​form
before​ ​moving​ ​on.​ ​I​ ​know​ ​it’s​ ​tempting​ ​to​ ​push​ ​yourself​ ​too​ ​hard​ ​sometimes,​ ​or​ ​to​ ​skip​ ​over
learning​ ​good​ ​technique.​ ​But​ ​think​ ​of​ ​it​ ​this​ ​way:​ ​if​ ​you​ ​injure​ ​yourself​ ​or​ ​learn​ ​bad
technique,​ ​you​ ​will​ ​set​ ​yourself​ ​back​ ​much​ ​further​ ​than​ ​if​ ​you’d​ ​just​ ​spent​ ​the​ ​time​ ​you
needed​ ​in​ ​the​ ​first​ ​place!

Workout​ ​Routines:​ ​Every​ ​day,​ ​you​ ​will​ ​find​ ​two​ ​short​ ​workout​ ​routines!​ ​You​ ​should​ ​record
your​ ​results​ ​in​ ​the​ ​tracking​ ​sheet​ ​and​ ​share​ ​it​ ​with​ ​the​ ​community​ ​on​ ​Facebook​ ​and​ ​the
online​ ​platform.

Stretching:​ ​After​ ​finishing​ ​your​ ​workout,​ ​it’s​ ​can​ ​be​ ​helpful​ ​to​ ​spend​ ​a​ ​few​ ​extra​ ​minutes
stretching.​ ​This​ ​may​ ​help​ ​to​ ​reduce​ ​muscle​ ​soreness​ ​and​ ​fatigue,​ ​as​ ​well​ ​as​ ​give​ ​you​ ​an
opportunity​ ​to​ ​shift​ ​gears​ ​mentally​ ​as​ ​you​ ​transition​ ​out​ ​of​ ​your​ ​training​ ​session.​ ​You’ll​ ​find
cool​ ​down​ ​routines​ ​on​ ​page​ ​3​ ​of​ ​this​ ​PDF.

Tracking:​​ ​Make​ ​sure​ ​you​ ​track​ ​your​ ​progress​ ​every​ ​single​ ​day​ ​in​ ​this​ ​tracking​ ​sheet.​ ​When
you​ ​are​ ​recording​ ​how​ ​many​ ​reps​ ​you​ ​could​ ​do,​ ​or​ ​how​ ​quickly​ ​you​ ​could​ ​do​ ​them,​ ​they
must​ ​be​ ​full​ ​reps​ ​with​ ​good​ ​form​ ​to​ ​count.​ ​When​ ​you​ ​see​ ​how​ ​much​ ​you​ ​progress,​ ​it’ll
motivate​ ​you​ ​to​ ​keep​ ​going!​ ​You​ ​can​ ​share​ ​your​ ​results​ ​and​ ​ask​ ​for​ ​advice​ ​in​ ​the​ ​discussion
forums​ ​underneath​ ​the​ ​workout​ ​videos​ ​and​ ​in​ ​the​ ​secret​ ​Universal​ ​Strength​ ​Facebook
Community.

Here​ ​we​ ​go!

 WARM-UP​ ​ROUTINES

Core​ ​Warm-Up:

1.​ ​ ​Toe​ ​Touches​ ​(60​ ​seconds)

2.​ ​Wrist​ ​Rolls​ ​(30​ ​seconds​ ​each​ ​side)

Full​ ​Body​ ​Warm-Up:

1.​ ​Hip​ ​Circles​ ​(30​ ​seconds​ ​each​ ​side)

2.​ ​Toe​ ​Touches​ ​(10​ ​reps)

3.​ ​Arm​ ​Swings​ ​(30​ ​seconds​ ​each​ ​side)

4.​ ​Wrist​ ​Rolls​ ​(30​ ​seconds​ ​each​ ​side)

 COOL​ ​DOWN​ ​ROUTINES

Cool​ ​Down

1.​ ​Standing​ ​Quad​ ​Stretch​ ​(60​ ​seconds)

2.​ ​Standing​ ​Toe​ ​Touch​ ​Hold​ ​(30​ ​seconds)

3.​ ​Standing​ ​Calf​ ​Stretch​ ​(30​ ​seconds​ ​each​ ​side)

4.​ ​Butterfly​ ​Stretch​ ​(30​ ​seconds)

Full​ ​Body​ ​Cool​ ​Down

1.​ ​Wall​ ​Dog​ ​(30​ ​seconds)

2.​ ​Wrist​ ​Rolls​ ​(30​ ​seconds​ ​each​ ​side)

3.​ ​Standing​ ​Triceps​ ​Stretch​ ​Hold​ ​(30​ ​seconds​ ​each​ ​side)

4.​ ​Standing​ ​Rear​ ​Delt​ ​Stretch​ ​Hold​ ​(30​ ​seconds​ ​each​ ​side)

5.​ ​Diaphragm​ ​Breathing​ ​(30​ ​seconds)

Core​ ​Cool​ ​Down:

1.​ ​Diaphragm​ ​Breathing​ ​ ​(60​ ​seconds)

Lower​ ​Body​ ​Cool​ ​Down:

1.​ ​ ​Standing​ ​Quad​ ​Stretch​ ​(60​ ​seconds)

2.​ ​Standing​ ​Toe​ ​Touch​ ​Hold​ ​(30​ ​seconds)

3.​ ​Standing​ ​Calf​ ​Stretch​ ​(30​ ​seconds​ ​each​ ​side)

4.​ ​Butterfly​ ​Stretch​ ​(30​ ​seconds)

 DAILY​ ​TRACKING

DAY​ ​1

​ ​Warm-up​ ​Routine:​ ​Core

​ ​Workout​ ​Routine:​ ​Core​ ​Foundation

Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Diaphragm​ ​breathing​ ​-​ ​could​ ​you

do​ ​30​ ​seconds?

Plank​ ​-​ ​could​ ​you​ ​do​ ​30​ ​seconds?

Hollow​ ​body​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Side​ ​plank​ ​-​ ​could​ ​you​ ​do​ ​10

seconds​ ​on​ ​each​ ​side?

​ ​Workout​ ​Routine:​ ​Pushing​ ​101

Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Push-ups-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​10​ ​reps?

Downward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Upward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Crow​ ​pose​ ​-​ ​could​ ​you​ ​do​ ​10

seconds?

​ ​Cool​ ​Down​ ​Routine:​ ​Full​ ​Body

DAY​ ​2

​ ​Warm-up​ ​Routine:​ ​Core

​ ​Workout​ ​Routine:​ ​Core​ ​Foundation

Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Diaphragm​ ​breathing​ ​-​ ​could​ ​you

do​ ​30​ ​seconds?

Plank​ ​-​ ​could​ ​you​ ​do​ ​30​ ​seconds?

Hollow​ ​body​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Side​ ​plank​ ​-​ ​could​ ​you​ ​do​ ​10

seconds​ ​on​ ​each​ ​side?

​ ​Workout​ ​Routine:​ ​Lower​ ​Body​ ​Basics

Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3 Set​ ​4 Set​ ​5

Squat​ ​-​ ​were​ ​you​ ​able​ ​to

complete​ ​20​ ​reps?

Split​ ​squat​ ​-​ ​were​ ​you​ ​able​ ​to

complete​ ​10​ ​reps​ ​each​ ​side?

Hip​ ​bridge​ ​-​ ​were​ ​you​ ​able​ ​to

complete​ ​20​ ​reps?

​ ​Cool​ ​Down​ ​Routine:​ ​Cool​ ​Down

DAY​ ​3

​ ​Warm-up​ ​Routine:​ ​Full​ ​Body

​ ​Workout​ ​Routine:​ ​Inner​ ​Animal

Complete​ ​5​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​10-20​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3 Set​ ​4 Set​ ​5

Toy​ ​soldier​ ​-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​10​ ​reps​ ​each​ ​side?

Bear​ ​crawl​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?
 Crab​ ​walk​ ​-​ ​could​ ​you​ ​do​ ​20
seconds?

​ ​Workout​ ​Routine:​ ​Stretch​ ​It​ ​Out

Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Downward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Upward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Revolving​ ​lunge​ ​-​ ​could​ ​you​ ​do

20​ ​seconds​ ​each​ ​side?

Triangle​ ​-​ ​could​ ​you​ ​do​ ​20

seconds​ ​each​ ​side?

​ ​Cool​ ​Down​ ​Routine:​ ​Cool​ ​Down

DAY​ ​4

Rest​ ​day

DAY​ ​5

​ ​Warm-up​ ​Routine:​ ​Full​ ​Body

​ ​Workout​ ​Routine:​ ​Pushing​ ​101

Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Push-ups-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​10​ ​reps?

Downward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Upward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​20

 seconds?

Crow​ ​pose​ ​-​ ​could​ ​you​ ​do​ ​10

seconds?

​ ​Workout​ ​Routine:​ ​Lower​ ​Body​ ​Basics

Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3 Set​ ​4 Set​ ​5

Squat​ ​-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​20​ ​reps?

Split​ ​squat​ ​-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​10​ ​reps​ ​each​ ​side?

Hip​ ​bridge​ ​-​ ​were​ ​you​ ​able​ ​to

complete​ ​20​ ​reps?

​ ​Cool​ ​Down​ ​Routine:​ ​Cool​ ​Down

DAY​ ​6

​ ​Warm-up​ ​Routine:​ ​Core

​ ​Workout​ ​Routine:​ ​Stretch​ ​It​ ​Out

Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Downward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Upward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Revolving​ ​lunge​ ​-​ ​could​ ​you​ ​do

20​ ​seconds​ ​each​ ​side?

Triangle​ ​-​ ​could​ ​you​ ​do​ ​20

seconds​ ​each​ ​side?

​ ​Workout​ ​Routine:​ ​Stretch​ ​It​ ​Out​ ​Part​ ​2

Complete​ ​3​ ​sets​ ​with​ ​10-20​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​no​ ​rest​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Seated​ ​twist​ ​-​ ​could​ ​you​ ​hold​ ​for

30​ ​seconds​ ​each​ ​side?

Kneeling​ ​hip​ ​flexor​ ​stretch​ ​-

could​ ​you​ ​do​ ​30​ ​seconds​ ​each
side?

Pigeon​ ​-​ ​could​ ​you​ ​do​ ​30

seconds​ ​each​ ​side?

​ ​Cool​ ​Down​ ​Routine:​ ​Core

DAY​ ​7

Rest​ ​day

DAY​ ​8

​ ​Warm-up​ ​Routine:​ ​Core

​ ​Workout​ ​Routine:​ ​Core​ ​Curriculum

Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Diaphragm​ ​breathing​ ​-​ ​could​ ​you

do​ ​60​ ​seconds?

Plank​ ​-​ ​could​ ​you​ ​do​ ​60​ ​seconds?

Hollow​ ​body​ ​-​ ​could​ ​you​ ​do​ ​30

seconds?

Side​ ​plank​ ​-​ ​could​ ​you​ ​do​ ​20

seconds​ ​on​ ​each​ ​side?

​ ​Workout​ ​Routine:​ ​Pushing​ ​Ahead

Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.
 Set​ ​1 Set​ ​2 Set​ ​3

Push-ups​ ​-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​15​ ​reps?

Downward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​30

seconds?

Tripod​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Crow​ ​pose​ ​-​ ​could​ ​you​ ​do​ ​10

seconds?

​ ​Cool​ ​Down​ ​Routine:​ ​Full​ ​Body

DAY​ ​9

​ ​Warm-up​ ​Routine:​ ​Core

​ ​Workout​ ​Routine:​ ​Core​ ​Curriculum

Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Diaphragm​ ​breathing​ ​-​ ​could​ ​you

do​ ​60​ ​seconds?

Plank​ ​-​ ​could​ ​you​ ​do​ ​60​ ​seconds?

Hollow​ ​body​ ​-​ ​could​ ​you​ ​do​ ​30

seconds?

Side​ ​plank​ ​-​ ​could​ ​you​ ​do​ ​20

seconds​ ​on​ ​each​ ​side?

​ ​Workout​ ​Routine:​ ​Legs​ ​Do​ ​It

Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Squat​ ​-​ ​were​ ​you​ ​able​ ​to

complete​ ​ ​20​ ​reps?
 Split​ ​squat​ ​-​ ​ ​were​ ​you​ ​able​ ​to
complete​ ​10​ ​reps​ ​each​ ​side?

Hip​ ​bridge​ ​-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​20​ ​reps​ ​each​ ​side?

Drinking​ ​bird​ ​-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​10​ ​reps​ ​each​ ​side?

​ ​Cool​ ​Down​ ​Routine:​ ​Lower​ ​Body

DAY​ ​10

​ ​Warm-up​ ​Routine:​ ​Full​ ​Body

​ ​Workout​ ​Routine:​ ​Crawling​ ​Forward

Complete​ ​10​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​exercises..
Record​ ​your​ ​time​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3 Set​ ​4 Set​ ​5

Bear​ ​crawl​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Reverse​ ​bear​ ​crawl​ ​-​ ​could​ ​you

do​ ​20​ ​seconds?

Crab​ ​walk​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Reverse​ ​crab​ ​walk​ ​-​ ​could​ ​you​ ​do

20​ ​seconds?

​ ​Workout​ ​Routine:​ ​Stretch​ ​It​ ​Out

Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Downward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Upward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Revolving​ ​lunge​ ​-​ ​could​ ​you​ ​do

20​ ​seconds​ ​each​ ​side?
 Triangle​ ​-​ ​could​ ​you​ ​do​ ​20
seconds​ ​each​ ​side?

​ ​Cool​ ​Down​ ​Routine:​ ​Core

DAY​ ​11

Rest​ ​day

DAY​ ​12

​ ​Warm-up​ ​Routine:​ ​Full​ ​Body

​ ​Workout​ ​Routine:​ ​Pushing​ ​Ahead

Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Push-ups​ ​-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​15​ ​reps?

Downward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​30

seconds?

Tripod​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Crow​ ​pose​ ​-​ ​could​ ​you​ ​do​ ​10

seconds?

​ ​Workout​ ​Routine:​ ​Legs​ ​Do​ ​It

Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Squat​ ​-​ ​were​ ​you​ ​able​ ​to

complete​ ​20​ ​reps?

Split​ ​squat​ ​-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​ ​10​ ​reps​ ​each​ ​side?
 Hip​ ​bridge​ ​-​ ​ ​were​ ​you​ ​able​ ​to
complete​ ​20​ ​reps​ ​each​ ​side?

Drinking​ ​bird​ ​-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​10​ ​reps​ ​each​ ​side?

​ ​Cool​ ​Down​ ​Routine:​ ​Lower​ ​Body

DAY​ ​13

​ ​Warm-up​ ​Routine:​ ​Core

​ ​Workout​ ​Routine:​ ​Stretch​ ​It​ ​Out

Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Downward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Upward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Revolving​ ​lunge​ ​-​ ​could​ ​you​ ​do

20​ ​seconds​ ​each​ ​side?

Triangle​ ​-​ ​could​ ​you​ ​do​ ​20

seconds​ ​each​ ​side?

​ ​Workout​ ​Routine:​ ​Take​ ​It​ ​to​ ​the​ ​Bridge

Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Hip​ ​bridge​ ​-​ ​were​ ​you​ ​able​ ​to

complete​ ​10​ ​reps?

Wrestler’s​ ​bridge​ ​-​ ​could​ ​you​ ​do

20​ ​seconds?

Full​ ​bridge​ ​-​ ​could​ ​you​ ​do​ ​10

 seconds?

​ ​Cool​ ​Down​ ​Routine:​ ​Core

DAY​ ​14

Rest​ ​day

DAY​ ​15

​ ​Warm-up​ ​Routine:​ ​Full​ ​Body

​ ​Workout​ ​Routine:​ ​Inverse​ ​Reaction

Complete​ ​3​ ​sets​ ​with​ ​20​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Push-ups​ ​-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​15​ ​reps?

Tripod​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Tripod​ ​headstand​ ​-​ ​could​ ​you​ ​do

20​ ​seconds

​ ​Workout​ ​Routine:​ ​Enter​ ​the​ ​Handstand

Complete​ ​3​ ​sets​ ​with​ ​20​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Downward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Upward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Crow​ ​pose​ ​-​ ​could​ ​you​ ​do​ ​10

seconds?

Wall​ ​handstand​ ​-​ ​could​ ​you​ ​do

10​ ​seconds?

​ ​Cool​ ​Down​ ​Routine:​ ​Full​ ​Body

 DAY​ ​16

​ ​Warm-up​ ​Routine:​ ​Core

​ ​Workout​ ​Routine:​ ​Core​ ​Curriculum

Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Diaphragm​ ​breathing​ ​-​ ​could​ ​you

do​ ​60​ ​seconds?

Plank​ ​-​ ​could​ ​you​ ​do​ ​60​ ​seconds?

Hollow​ ​body​ ​-​ ​could​ ​you​ ​do​ ​30

seconds?

Side​ ​plank​ ​-​ ​could​ ​you​ ​do​ ​20

seconds​ ​on​ ​each​ ​side?

​ ​Workout​ ​Routine:​ ​Wheels​ ​of​ ​Steel

Complete​ ​3​ ​sets​ ​with​ ​20​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Squat​ ​-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​20​ ​reps?

Split​ ​squat​ ​-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​20​ ​reps​ ​each​ ​side?

Candlestick​ ​bridge​ ​-​ ​ ​were​ ​you

able​ ​to​ ​complete​ ​20​ ​reps​ ​each
side?

Drinking​ ​bird​ ​-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​10​ ​reps​ ​each​ ​side?

​ ​Cool​ ​Down​ ​Routine:​ ​Cool​ ​Down

DAY​ ​17
 ​ ​Warm-up​ ​Routine:​ ​Core

​ ​Workout​ ​Routine:​ ​Stretch​ ​It​ ​Out

Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Downward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Upward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Revolving​ ​lunge​ ​-​ ​could​ ​you​ ​do

20​ ​seconds​ ​each​ ​side?

Triangle​ ​-​ ​could​ ​you​ ​do​ ​20

seconds​ ​each​ ​side?

​ ​Workout​ ​Routine:​ ​Stretch​ ​It​ ​Out​ ​Part​ ​2

Complete​ ​3​ ​sets​ ​with​ ​10-20​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​no​ ​rest​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Seated​ ​twist​ ​-​ ​could​ ​you​ ​do​ ​30

seconds​ ​each​ ​side?

Kneeling​ ​hip​ ​flexor​ ​stretch​ ​-

could​ ​you​ ​do​ ​30​ ​seconds​ ​each
side?

Pigeon​ ​-​ ​could​ ​you​ ​do​ ​30

seconds​ ​each​ ​side?

​ ​Cool​ ​Down​ ​Routine:​ ​Full​ ​Body

DAY​ ​18

Rest​ ​day
 DAY​ ​19

​ ​Warm-up​ ​Routine:​ ​Core

​ ​Workout​ ​Routine:​ ​Super​ ​Saiyan

Complete​ ​5​ ​sets​ ​with​ ​20​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​10​ ​second​ ​rests​ ​in​ ​between​ ​exercises..
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3 Set​ ​4 Set​ ​5

Diaphragm​ ​breathing​ ​-​ ​could​ ​you

do​ ​60​ ​seconds?

Plank​ ​-​ ​could​ ​you​ ​do​ ​90​ ​seconds?

Hollow​ ​body​ ​-​ ​could​ ​you​ ​do​ ​30

seconds?

Side​ ​plank​ ​-​ ​could​ ​you​ ​do​ ​30

seconds​ ​each​ ​side?

​ ​Workout​ ​Routine:​ ​Way​ ​to​ ​Crow

Complete​ ​3​ ​sets​ ​with​ ​20​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises..
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Downward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​30

seconds?

Crow​ ​pose​ ​-​ ​could​ ​you​ ​do​ ​10

seconds?

Single​ ​leg​ ​crow​ ​with​ ​leg

extended​ ​-​ ​could​ ​you​ ​do​ ​10
seconds​ ​on​ ​each​ ​side?

Wall​ ​handstand​ ​hold​ ​-​ ​could​ ​you

do​ ​10​ ​seconds?

​ ​Cool​ ​Down​ ​Routine:​ ​Full​ ​Body

DAY​ ​20

​ ​Warm-up​ ​Routine:​ ​Core

​ ​Workout​ ​Routine:​ ​Super​ ​Saiyan

Complete​ ​5​ ​sets​ ​with​ ​20​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​10​ ​second​ ​rests​ ​in​ ​between​ ​exercises..
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.
 Set​ ​1 Set​ ​2 Set​ ​3 Set​ ​4 Set​ ​5

Diaphragm​ ​breathing​ ​-​ ​could​ ​you

do​ ​60​ ​seconds?

Plank​ ​-​ ​could​ ​you​ ​do​ ​90​ ​seconds?

Hollow​ ​body​ ​-​ ​could​ ​you​ ​do​ ​30

seconds?

Side​ ​plank​ ​-​ ​could​ ​you​ ​do​ ​30

seconds​ ​each​ ​side?

​ ​Workout​ ​Routine:​ ​Next​ ​Level​ ​Legs

Complete​ ​3​ ​sets​ ​with​ ​20​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises..
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Archer​ ​squats​ ​-​ ​were​ ​you​ ​able​ ​to

complete​ ​10​ ​reps​ ​each​ ​side?

Standing​ ​head​ ​to​ ​knee​ ​-​ ​could

you​ ​do​ ​10​ ​seconds​ ​each​ ​side?

Chair​ ​pistol​ ​-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​5​ ​reps​ ​each​ ​side?

Drinking​ ​bird​ ​-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​10​ ​reps​ ​each​ ​side?

​ ​Cool​ ​Down​ ​Routine:​ ​Lower​ ​Body

DAY​ ​21

​ ​Warm-up​ ​Routine:​ ​Full​ ​Body

​ ​Workout​ ​Routine:​ ​Cardio​ ​Beast

Complete​ ​5​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​exercises..
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3 Set​ ​4 Set​ ​5

Bear​ ​crawl​ ​-​ ​could​ ​you​ ​do​ ​30

seconds?
 Reverse​ ​bear​ ​crawl​ ​-​ ​could​ ​you
do​ ​30​ ​seconds?

Frog​ ​hop​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Lateral​ ​frog​ ​hop​ ​-​ ​ ​were​ ​you​ ​able

to​ ​complete​ ​20​ ​reps​ ​each​ ​side?

​ ​Workout​ ​Routine:​ ​Stretch​ ​the​ ​Limits

Complete​ ​5​ ​sets​ ​with​ ​20​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​no​ ​rest​ ​in​ ​between​ ​exercises..
Record​ ​your​ ​time​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3 Set​ ​4 Set​ ​5

Downward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​40

seconds?

Upward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​40

seconds?

Revolving​ ​lunge​ ​-​ ​could​ ​you​ ​do

40​ ​seconds​ ​each​ ​side?

Triangle​ ​-​ ​could​ ​you​ ​do​ ​40

seconds​ ​each​ ​side?

​ ​Cool​ ​Down​ ​Routine:​ ​Lower​ ​Body

DAY​ ​22

Rest​ ​day

DAY​ ​23

​ ​Warm-up​ ​Routine:​ ​Core

​ ​Workout​ ​Routine:​ ​Super​ ​Saiyan

Complete​ ​5​ ​sets​ ​with​ ​20​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​10​ ​second​ ​rests​ ​in​ ​between​ ​exercises..
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3 Set​ ​4 Set​ ​5

Diaphragm​ ​breathing​ ​-​ ​could​ ​you

 do​ ​60​ ​seconds?

Plank​ ​-​ ​could​ ​you​ ​do​ ​90​ ​seconds?

Hollow​ ​body​ ​-​ ​could​ ​you​ ​do​ ​30

seconds?

Side​ ​plank​ ​-​ ​could​ ​you​ ​do​ ​30

seconds​ ​each​ ​side?

​ ​Workout​ ​Routine:​ ​Push​ ​Even​ ​Harder

Complete​ ​5​ ​sets​ ​with​ ​20​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​no​ ​rest​ ​in​ ​between​ ​exercises..
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3 Set​ ​4 Set​ ​5

Push-ups​ ​-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​10​ ​reps?

Archer​ ​push-ups​ ​-​ ​ ​were​ ​you​ ​able

to​ ​complete​ ​3​ ​reps​ ​each​ ​side?

Wall​ ​handstand​ ​-​ ​could​ ​you​ ​do

20​ ​seconds?

Elbow​ ​lever​ ​-​ ​could​ ​you​ ​do​ ​10

seconds?

​ ​Cool​ ​Down​ ​Routine:​ ​Full​ ​Body

DAY​ ​24

​ ​Warm-up​ ​Routine:​ ​Full​ ​Body

​ ​Workout​ ​Routine:​ ​Single​ ​Leg​ ​Showdown

Complete​ ​5​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​exercises..
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3 Set​ ​4 Set​ ​5

Standing​ ​head​ ​to​ ​knee​ ​-​ ​could

you​ ​do​ ​10​ ​seconds​ ​each​ ​side?

Chair​ ​pistol​ ​-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​5​ ​reps​ ​each​ ​side?

Hover​ ​lunge​ ​-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​5​ ​reps​ ​each​ ​side?
 Pistol​ ​squat​ ​-​ ​ ​were​ ​you​ ​able​ ​to
complete​ ​5​ ​reps​ ​each​ ​side?

​ ​Workout​ ​Routine:​ ​Next​ ​Level​ ​Bridge

Complete​ ​3​ ​sets​ ​with​ ​20​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​10-20​ ​second​ ​rests​ ​in​ ​between​ ​exercises..
Record​ ​your​ ​time​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3 Set​ ​4 Set​ ​5

Hip​ ​bridge​ ​-​ ​could​ ​you​ ​do​ ​60

seconds?

Wrestler’s​ ​bridge​ ​-​ ​could​ ​you​ ​do

20​ ​seconds?

Full​ ​bridge​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

​ ​Cool​ ​Down​ ​Routine:​ ​Lower​ ​Body

DAY​ ​25

​ ​Warm-up​ ​Routine:​ ​Full​ ​Body

​ ​Workout​ ​Routine:​ ​The​ ​Gauntlet

Complete​ ​5​ ​sets​ ​with​ ​20​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​10​ ​second​ ​rests​ ​in​ ​between​ ​exercises..
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3 Set​ ​4 Set​ ​5

Toy​ ​soldier​ ​-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​20​ ​reps​ ​each​ ​side?

Frog​ ​hop​ ​-​ ​could​ ​you​ ​do​ ​30

seconds?

Lateral​ ​frog​ ​hop​ ​-​ ​could​ ​you​ ​do

30​ ​seconds​ ​each​ ​side?

Bear​ ​crawl​ ​-​ ​could​ ​you​ ​do​ ​30

seconds?
 ​ ​Workout​ ​Routine:​ ​Twist​ ​and​ ​Shout
Complete​ ​3​ ​sets​ ​with​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​no​ ​rest​ ​in​ ​between​ ​exercises..
Record​ ​your​ ​time​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3 Set​ ​4 Set​ ​5

Revolving​ ​lunge​ ​-​ ​could​ ​you​ ​do

20​ ​seconds​ ​each​ ​side?

Triangle​ ​-​ ​could​ ​you​ ​do​ ​20

seconds​ ​each​ ​side?

Seated​ ​twist​ ​-​ ​could​ ​you​ ​hold​ ​for

20​ ​seconds​ ​each​ ​side?

Pigeon​ ​-​ ​could​ ​you​ ​do​ ​20

seconds​ ​each​ ​side?

​ ​Cool​ ​Down​ ​Routine:​ ​Full​ ​Body

DAY​ ​26

​ ​Warm-up​ ​Routine:​ ​Core

​ ​Workout​ ​Routine:​ ​Stretch​ ​the​ ​Limits

Complete​ ​5​ ​sets​ ​with​ ​20​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​no​ ​rest​ ​in​ ​between​ ​exercises..
Record​ ​your​ ​time​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3 Set​ ​4 Set​ ​5

Downward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​40

seconds?

Upward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​40

seconds?

Revolving​ ​lunge​ ​-​ ​could​ ​you​ ​do

40​ ​seconds​ ​each​ ​side?

Triangle​ ​-​ ​could​ ​you​ ​do​ ​40

seconds​ ​each​ ​side?

​ ​Workout​ ​Routine:​ ​Stretch​ ​the​ ​Limits​ ​2

Complete​ ​3​ ​sets​ ​with​ ​20​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​no​ ​rest​ ​in​ ​between​ ​exercises..
Record​ ​your​ ​time​ ​per​ ​exercise.
 Set​ ​1 Set​ ​2 Set​ ​3 Set​ ​4 Set​ ​5

Seated​ ​twist​ ​-​ ​could​ ​you​ ​do​ ​40

seconds​ ​each​ ​side?

Kneeling​ ​hip​ ​flexor​ ​stretch​ ​-

could​ ​you​ ​do​ ​40​ ​seconds​ ​each
side?

Pigeon​ ​-​ ​could​ ​you​ ​do​ ​40

seconds​ ​each​ ​side?

​ ​Cool​ ​Down​ ​Routine:​ ​Lower​ ​Body

DAY​ ​27

Rest​ ​day

DAY​ ​28

​ ​Warm-up​ ​Routine:​ ​Core

​ ​Workout​ ​Routine:​ ​Super​ ​Saiyan

Complete​ ​5​ ​sets​ ​with​ ​20​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​10​ ​second​ ​rests​ ​in​ ​between​ ​exercises..
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3 Set​ ​4 Set​ ​5

Diaphragm​ ​breathing​ ​-​ ​could​ ​you

do​ ​60​ ​seconds?

Plank​ ​-​ ​could​ ​you​ ​do​ ​90​ ​seconds?

Hollow​ ​body​ ​-​ ​could​ ​you​ ​do​ ​30

seconds?

Side​ ​plank​ ​-​ ​could​ ​you​ ​do​ ​30

seconds​ ​each​ ​side?

​ ​Workout​ ​Routine:​ ​Hold​ ​Everything

Complete​ ​3​ ​sets​ ​with​ ​20​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​exercises..
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

 Crow​ ​pose​ ​-​ ​could​ ​you​ ​do​ ​30
seconds?

Single​ ​leg​ ​crow​ ​with​ ​leg

extended​ ​-​ ​could​ ​you​ ​do​ ​10
seconds​ ​each​ ​side?

Wall​ ​handstand​ ​-​ ​could​ ​you​ ​do

30​ ​seconds?

Elbow​ ​lever​ ​-​ ​could​ ​you​ ​do​ ​20

seconds​ ​each​ ​side?

​ ​Cool​ ​Down​ ​Routine:​ ​Full​ ​Body

DAY​ ​29

​ ​Warm-up​ ​Routine:​ ​Full​ ​Body

​ ​Workout​ ​Routine:​ ​Single​ ​Leg​ ​Showdown

Complete​ ​5​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​exercises..
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3 Set​ ​4 Set​ ​5

Standing​ ​head​ ​to​ ​knee​ ​-​ ​could

you​ ​do​ ​10​ ​seconds​ ​each​ ​side?

Chair​ ​pistol​ ​-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​5​ ​reps​ ​each​ ​side?

Hover​ ​lunge​ ​-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​5​ ​reps​ ​each​ ​side?

Pistol​ ​squat​ ​-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​5​ ​reps​ ​each​ ​side?

​ ​Workout​ ​Routine:​ ​Twist​ ​and​ ​Shout

Complete​ ​3​ ​sets​ ​with​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​no​ ​rest​ ​in​ ​between​ ​exercises..
Record​ ​your​ ​time​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3 Set​ ​4 Set​ ​5

Revolving​ ​lunge​ ​-​ ​could​ ​you​ ​do

20​ ​seconds​ ​each​ ​side?
 Triangle​ ​-​ ​could​ ​you​ ​do​ ​20
seconds​ ​each​ ​side?

Seated​ ​twist​ ​-​ ​could​ ​you​ ​hold​ ​for

20​ ​seconds​ ​each​ ​side?

Pigeon​ ​-​ ​could​ ​you​ ​do​ ​20

seconds​ ​each​ ​side?

​ ​Cool​ ​Down​ ​Routine:​ ​Lower​ ​Body

DAY​ ​30

​ ​Warm-up​ ​Routine:​ ​Core

​ ​Workout​ ​Routine:​ ​Super​ ​Saiyan

Complete​ ​5​ ​sets​ ​with​ ​20​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​10​ ​second​ ​rests​ ​in​ ​between​ ​exercises..
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3 Set​ ​4 Set​ ​5

Diaphragm​ ​breathing​ ​-​ ​could​ ​you

do​ ​60​ ​seconds?

Plank​ ​-​ ​could​ ​you​ ​do​ ​90​ ​seconds?

Hollow​ ​body​ ​-​ ​could​ ​you​ ​do​ ​30

seconds?

Side​ ​plank​ ​-​ ​could​ ​you​ ​do​ ​30

seconds​ ​each​ ​side?

​ ​Workout​ ​Routine:​ ​Push​ ​Even​ ​Harder

Complete​ ​5​ ​sets​ ​with​ ​20​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​no​ ​rest​ ​in​ ​between​ ​exercises..
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3 Set​ ​4 Set​ ​5

Push-ups​ ​-​ ​ ​were​ ​you​ ​able​ ​to

complete​ ​10​ ​reps?

Archer​ ​push-ups​ ​-​ ​ ​were​ ​you​ ​able

to​ ​complete​ ​3​ ​reps​ ​each​ ​side?

Wall​ ​handstand​ ​-​ ​could​ ​you​ ​do

20​ ​seconds?

Elbow​ ​lever​ ​-​ ​could​ ​you​ ​do​ ​20

 seconds​ ​each​ ​side?

​ ​Cool​ ​Down​ ​Routine:​ ​Full​ ​Body

DAY​ ​31

​ ​Warm-up​ ​Routine:​ ​Core

​ ​Workout​ ​Routine:​ ​Core​ ​Foundation

Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Diaphragm​ ​breathing​ ​-​ ​could​ ​you

do​ ​30​ ​seconds?

Plank​ ​-​ ​could​ ​you​ ​do​ ​30​ ​seconds?

Hollow​ ​body​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Side​ ​plank​ ​-​ ​could​ ​you​ ​do​ ​10

seconds​ ​on​ ​each​ ​side?

​ ​Workout​ ​Routine:​ ​Pushing​ ​101

Complete​ ​3​ ​sets​ ​with​ ​30​ ​second​ ​rests​ ​in​ ​between​ ​sets​ ​and​ ​30-60​ ​second​ ​rests​ ​in​ ​between​ ​exercises.
Record​ ​your​ ​time​ ​or​ ​reps​ ​per​ ​exercise.

Set​ ​1 Set​ ​2 Set​ ​3

Push-ups​ ​-​ ​were​ ​you​ ​able​ ​to

complete​ ​10​ ​reps?

Downward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Upward​ ​dog​ ​-​ ​could​ ​you​ ​do​ ​20

seconds?

Crow​ ​pose​ ​-​ ​could​ ​you​ ​do​ ​10

seconds?

​ ​Cool​ ​Down​ ​Routine:​ ​Full​ ​Body