# Wk 1-2 Bodyweight

Arm Circle · Cat-Cow Stretch · Hip Circle · March in Place · Glute Bridge · Bird Dog · World's Greatest Stretch · Scapular Wall Slides · Squat · Push-Up (Incline) · Lunge (Walking) · Plank (Shoulder Taps) · Superman · Side Plank · Squat · Push-Up (Incline) · Lunge (Walking) · Plank (Shoulder Taps) · Superman · Side Plank · Jump Rope · Toe Touch Stretch · Quad Stretch · Chest Wall Stretch · Spinal Twist

## Warm Up

- 1 × 10-0 Arm Circle
- 1 × 10-0 Cat-Cow
- 1 × 10-0 Hip Circle
- 1 × 30-0s March in Place
- 2 × 12-0 Glute Bridge
- 2 × 8-0 Bird Dog
- 1 × 2-0 World's Greatest Stretch
- 2 × 10-0 Scapular Wall Slides

## Main Circuit

- 1 × 10-0 Bodyweight Squat
- 1 × 8-0 Push-Up (Incline)
- 1 × 6-0 Lunge (Walking)
- 1 × 20-0s Plank (Shoulder Tap)
- 1 × 8-0 Superman
- 1 × 15-0s Side Plank
- 1 × 6 Negative Pull-Up
- 1 × 10-0 Bodyweight Squat
- 1 × 8-0 Push-Up (Incline)
- 1 × 6-0 Lunge (Walking)
- 1 × 20-0s Plank (Shoulder Tap)
- 1 × 8-0 Superman
- 1 × 15-0s Side Plank
- 1 × 6 Negative Pull-Up

## Cool Down

- 5 × 60-0s Jump Rope
- 1 × 30-0s Toe Touch Stretch
- 1 × 30-0s Quad Stretch
- 1 × 30-0s Chest Wall Stretch
- 1 × 30-0s Spinal Twist