# Rouge physique

6-12 months consistently 

## Monday

Jumping Jacks · High Knees · Leg Swing · Hip Circle · Bodyweight Squat · Reverse Lunge · Split Squat (Bulgarian) · Glute Bridge · Wall Sit · Glute Bridge (Single-Leg) · Plank

### Warm up

- 1 × 20-30 Jumping Jacks
- 1 × 15-25 High Knees
- 1 × 10-20 Leg Swing
- 1 × 10-20 Hip Circle

### Workout

- 4 × 10-20 Bodyweight Squat
- 3 × 8-12 Reverse Lunge
- 3 × 10-20 Split Squat (Bulgarian)
- 4 × 10-20 Glute Bridge
- 3 × 45-60s Wall Sit
- 2 × 10-12 Glute Bridge (Single-Leg)

### Cooldown

- 3 × 30-45s Plank


## Tuesday

High Knees · Mountain Climber · Jumping Jacks · Bodyweight Squat · Push-Up · Bicycle Crunch · Lunge · Side Plank

### Warm up

- 1 × 15-25 High Knees
- 1 × 15-25 Mountain Climber
- 1 × 15-25 Jumping Jacks

### Workout

- 3 × 20-30 Bodyweight Squat
- 3 × 5-10 Push-Up
- 3 × 20-30 Bicycle Crunch
- 3 × 20-30 Lunge

### Cool down

- 2 × 20-30s Side Plank


## Wednesday

Arm Circle · Shoulder Roll · Push-Up · Pike Push-Up · Superman Hold · Reverse Snow Angel · Plank (Shoulder Tap) · Hollow Body Hold

### Warmup

- 1 × 20-30s Arm Circle
- 1 × 20-30s Shoulder Roll

### Workout

- 4 × 5-10 Push-Up
- 3 × 3-7 Pike Push-Up
- 3 × 20-30s Superman Hold
- 3 × 10-15 Reverse Snow Angel
- 3 × 15-20 Plank (Shoulder Tap)

### Cool down

- 3 × 20-30s Hollow Body Hold


## Friday

Jumping Jacks · High Knees · Hip Circle · Jump Squat · Lunge (Walking) · Split Squat (Bulgarian) · Glute Bridge (Single-Leg) · Wall Sit · Calf Raise · Leg Raise · Russian Twist

### Warmup

- 1 × 20-30 Jumping Jacks
- 1 × 20-30 High Knees
- 1 × 20-30 Hip Circle

### Workout

- 3 × 10-12 Jump Squat
- 3 × 20-30 Lunge (Walking)
- 3 × 16-20 Split Squat (Bulgarian)
- 3 × 20-30 Glute Bridge (Single-Leg)
- 3 × 30-60s Wall Sit
- 3 × 20-25 Calf Raise

### Cool down

- 3 × 10-15 Leg Raise
- 3 × 10-20 Russian Twist


## Thursday

Walking · Hamstring Stretch (90/90) · Quad Stretch · Calf Stretch · Hip Flexor Stretch · Glute Stretch (Supine) · Butterfly Stretch · Child's Pose · Cobra Stretch · Shoulder Stretch (Cross-Body) · Triceps Stretch (Overhead) · Chest Stretch · Neck Stretch (Supine) · Arm Circle · Shoulder Roll · Cat-Cow · Thread the Needle · Hip Circle · World's Greatest Stretch · Deep Squat Hold · Ankle Circle

### Workout

- 1 × 30-45min Walking
- 1 × 20-30s Hamstring Stretch (90/90)
- 1 × 20-30s Quad Stretch
- 1 × 20-30s Calf Stretch
- 1 × 20-30s Hip Flexor Stretch
- 1 × 20-30s Glute Stretch (Supine)
- 1 × 20-30s Butterfly Stretch
- 1 × 20-30s Child's Pose
- 1 × 20-30s Cobra Stretch
- 1 × 20-30s Shoulder Stretch (Cross-Body)
- 1 × 20-30s Triceps Stretch (Overhead) - Partner Assisted
- 1 × 20-30s Chest Stretch
- 1 × 20-30s Neck Stretch (Supine)
- 1 × 10-20 Arm Circle
- 1 × 10-20 Shoulder Roll
- 1 × 10-20 Cat-Cow
- 1 × 10-20 Thread the Needle
- 1 × 10-20 Hip Circle
- 1 × 10-20 World's Greatest Stretch
- 1 × 10-20 Deep Squat Hold
- 1 × 10-20 Ankle Circle


## Saturday

Bodyweight Squat · Push-Up · Mountain Climber · Lunge · Bicycle Crunch · Plank · High Knees · Bodyweight Squat · Push-Up · Mountain Climber · Lunge · Bicycle Crunch · Plank · High Knees · Bodyweight Squat · Push-Up · Mountain Climber · Lunge · Bicycle Crunch · Plank · High Knees · Bodyweight Squat · Push-Up · Mountain Climber · Lunge · Bicycle Crunch · Plank · High Knees

### Workout


### Round one

- 1 × 15-20 Bodyweight Squat
- 1 × 5-10 Push-Up
- 1 × 10-20 Mountain Climber
- 1 × 20-30 Lunge
- 1 × 10-20 Bicycle Crunch
- 1 × 20-30s Plank
- 1 × 20-30s High Knees

### Round two

- 1 × 15-20 Bodyweight Squat
- 1 × 5-10 Push-Up
- 1 × 10-20 Mountain Climber
- 1 × 20-30 Lunge
- 1 × 10-20 Bicycle Crunch
- 1 × 20-30s Plank
- 1 × 20-30s High Knees

### Round three

- 1 × 15-20 Bodyweight Squat
- 1 × 5-10 Push-Up
- 1 × 10-20 Mountain Climber
- 1 × 20-30 Lunge
- 1 × 10-20 Bicycle Crunch
- 1 × 20-30s Plank
- 1 × 20-30s High Knees

### Round four

- 1 × 15-20 Bodyweight Squat
- 1 × 5-10 Push-Up
- 1 × 10-20 Mountain Climber
- 1 × 20-30 Lunge
- 1 × 10-20 Bicycle Crunch
- 1 × 20-30s Plank
- 1 × 20-30s High Knees


## Sunday

Walking

### Workout

- 1 × 10-30min Walking