1

Marching Glute Bridge 20 seconds

Lie faceup on your mat with your knees bent and feet flat
on the floor. Lift hips off the mat. This is your starting
position.
Keeping your right knee bent, lift your right foot off the
floor. Try to keep your hips still.
Return your right foot to the ground but keep your hips
lifted.
Now repeat on your left foot, keeping your hips lifted the
entire time.
Continue for 20 seconds then rest for 10 seconds before
moving on to the next move.

2
V-Up 20 seconds
Lie face up with arms and legs extended and resting on
the floor.
Keep abs tight and lift hands and feet to meet over torso.

 Lower your arms and legs back to the floor.

Continue for 20 seconds then rest for 10 seconds before
moving on to the next move.

3
Plank Up 20 seconds
Start in high plank. Bend one arm to bring the elbow and
forearm to the floor.
Bring the other arm down so you are in a forearm plank.
Push back up to the start position, placing each hand
where your elbows were.
Repeat this movement, alternating which side you lower
first with each rep.
Continue for 20 seconds then rest for 10 seconds before
moving on to the next move.

4
Superman 20 seconds
Lie face down with your arms out in front of you.

 Lift your torso and legs off the floor. Pause and then slowly
lower everything back down.
Hold for 20 seconds.
Repeat this circuit a total of two times without resting
between each set.