# Foundation Plan

## Stretching

Child's Pose · Butterfly Stretch · Cat-Cow · Superman · Chest Wall Stretch

### Workout

- 2 × 30s Butterfly Stretch
- 2 × 10 Cat-Cow
- 2 × 10 Superman
- 2 × 30s Chest Wall Stretch
- 2 × 30s Child's Pose


## Push up and Core

Dead Bug · Burpee · Knee Push-Up · Bicycle Crunch · Plank

### Workout

- 1 × 10 Dead Bug
- 1 × 8 Burpee
- 3 × 4 Push-Up
- 3 × 8 Bicycle Crunch
- 1 × 45s Plank
- 1 × 60s Child's Pose


## Leg day and Core

Star Jump · Split Squat · Split Squat (Bulgarian) · Plank · Glute Bridge · Superman

### Workout

- 1 × 15s Star Jump
- 2 × 15 Split Squat
- 2 × 15 Split Squat (Bulgarian)
- 1 × 45s Plank
- 2 × 8 Glute Bridge
- 2 × 10 Superman