# Next Level

From loser to warrior

## Pause

Dead Bug · Plank · Bodyweight Squat · Glute Bridge · Push-Up (Wall) · Hollow Body Hold · Child's Pose · Cat-Cow · Chest Doorway Stretch · World's Greatest Stretch

### Workout

- 1 × 10 Dead Bug
- 1 × 20s Plank
- 1 × 20 Bodyweight Squat
- 1 × 20 Glute Bridge
- 1 × 25 Push-Up (Wall)
- 1 × 10s Hollow Body Hold
- 1 × 30s Child's Pose
- 1 × 20 Cat-Cow
- 1 × 30s Chest Doorway Stretch
- 2 × 5 World's Greatest Stretch
- 2 × 30s Single-Leg Balance


## Base Level

Dead Bug · Push-Up (Wall) · Bodyweight Squat · Plank · Push-Up (Wall) · Bodyweight Squat · Plank · Push-Up (Wall) · Bodyweight Squat · Plank · Child's Pose

### Warmup


### Workout

- 1 × 10 Dead Bug
- 1 × 25 Push-Up (Wall)
- 1 × 20 Bodyweight Squat
- 1 × 20s Plank
- 1 × 25 Push-Up (Wall)
- 1 × 20 Bodyweight Squat
- 1 × 20s Plank
- 1 × 25 Push-Up (Wall)
- 1 × 20 Bodyweight Squat
- 1 × 20s Plank
- 1 × 30s Child's Pose

### Work hard


### Cooldown