Move

Warm Up

Movement Training

Modified:

Perform the modified version of each exercise for 3 rounds of 8 reps each.

Example:

• 8 Squats w/ alternating Side Up and Over taps
• 8 Push-Ups
• Forearm Plank w/ 8 alternating knee taps
• 8 Jumping Jacks

Repeat 3 times through

---

Regular:

4 rounds of 8 reps each exercise. (Modify where you need to)

Example:

• 8 Squats w/ alternating Side Up and Over taps
• 8 Push-Ups
• Forearm Plank w/ 8 alternating knee taps
• 8 Jumping Jacks

Repeat 4 times through

---

Advanced: 

5 rounds of 12 reps each exercise OR 30s of each exercise for 5 rounds. (Modify where you need to)

Example: (Reps)

• 12 Squats w/ alternating Side Up and Over taps
• 12 Push-Ups
• Forearm Plank w/ 12 alternating knee taps
• 12 Jumping Jacks

Repeat 5 times through

Example: (Timed)

• 30s Squats w/ alternating Side Up and Over taps
• 30s Push-Ups
• 30s Forearm Plank w/alternating knee taps
• 30s Jumping Jacks

Repeat 5 times through

---

*You can also do a blend of modified, regular, and advanced as you progress in your training.

For example:

• 8 Squats w/ alternating Side Up and Over taps
• 8 Push-Ups
• Forearm Plank w/ 8 alternating knee taps
• 8 Jumping Jacks

Repeat 5 times through

(A blend of regular and advanced)

Cool Down