Great for a day when you’re slammed with things to do, but need to get a quick core pump!

Christine

Nice! Found watching the worm pushups slightly hypnotic 😵‍💫 until I went - oh yeah Rach, you actually have to DO them! 🤣

Rach

Good little home workout. Thank you for having some workouts to fit each and every day 👍

Julia

Alex

Maddy

Tyra

Elmaz

Thought this would be easy, but was I wrong 😂

Levi Kieschnick

It was hard but I got through it 🥵😜

Rosalind MacPherson

Alexis

Kami Krista

GOAL
Get the volume of push ups without strict form while taxing the abs and shoulders

1. Lay stomach down on the floor. 
2. Position hands in push up position.
3. Retract shoulder blades and externally rotate.
4. Press up into a plank position by pressing the upper body up first, then following with the lower body.
5. Finish in a perfect plank position by squeezing your butt, feet together and crunching the abs.
6. Slowly lower to the starting position. 
7. Repeat as needed. It’s a bit of a ‘worm’ movement.
 CUES
- Proud Chest
- Right Triangle 
- Exhale on the Press

Worm Push Ups

GOAL
Lower ab and 6-pack developer.

DETAILS
1. Lay with your legs straight out in front of you.
2. As you raise your legs, reach your fingers toward the ceiling to pull your upper body off the floor.
3. Slowly lower yourself back and try not to use momentum.

CUES
- Crunch Belly Button into Spine
- Point Toes 
- Exhale on the Up

V-Ups

Circuit 1

GOAL
Get the volume of push ups without strict form while taxing the abs and shoulders

1. Lay stomach down on the floor. 
2. Position hands in close grip push up position.
3. Retract shoulder blades and externally rotate.
4. With elbows close to the body, press up into a plank position by pressing the upper body up first, then following with the lower body.
5. Finish in a perfect plank position by squeezing your butt, feet together and crunching the abs.
6. Slowly lower to the starting position. 
7. Repeat as needed. It’s a bit of a ‘worm’ movement.
 CUES
- Proud Chest
- Right Triangle 
- Exhale on the Press

Close Grip Worm Push Ups

GOAL
Build ab strength relative to your body weight 

1. Start in supine position.
2. Arms extend overhead.
3. Legs extend and press together.
4. Eliminate space below lumbar spine by contracting the abdominals. 
5. Rock in this position minimizing movement at the hip and shoulder.

CUES
- Point Toes
- Hollow Rock 
- Crunch Belly Button into Spine

Hollow Rock

Circuit 2

GOAL
Get the volume of push ups without strict form while taxing the abs and shoulders

1. Lay stomach down on the floor. 
2. Position hands in a wide push up position.
3. Retract shoulder blades and externally rotate.
4. Flare the elbows out and press up into a plank position by pressing the upper body up first, then following with the lower body.
5. Finish in a perfect plank position by squeezing your butt, feet together and crunching the abs.
6. Slowly lower to the starting position. 
7. Repeat as needed. It’s a bit of a ‘worm’ movement.
 CUES
- Proud Chest
- Right Triangle 
- Exhale on the Press

Wide Worm Push Ups

GOAL
Lower ab shredder - lift with the abs, not the hips 

DETAILS
1. Lay with your legs straight up, point your toes like a ballerina and glue your lower back to the floor.
2. Keeping your arms straight by your sides, or under your hips, slowly lower your legs to the floor until your lower back begins to arch. 
3. Mind muscle connect to your abs and crunch your abs to return to the starting position.

CUES
- Hollow Rock 
- Crunch Abs into Spine

Lying Leg Lifts

Circuit 3

Upper Body + Core  🚀

Santiago

Emily

I definitely felt the burn on this. With it being no equipment I thought it would be easy but it definitely wasn’t. This was a good pain and I loved every bit of it!

Tamera

Get Those Reps In ⚡️

Killer workout. 
But I had to do alternatives to most of the upper body workouts and mine is so weak. 
But amazing workout! 💪🏻✌🏻

Myriam

Had to make a bunch of modifications for my wife and I because we are just starting out and not very strong. Tripod push-ups were impossible lol

Full Body Baby ❤️‍🔥

Great! Faster than I thought it would be, but the burn is great!

James

Olivia

My abs have been annihilated that’s for sure 😮‍💨

Hayley Armstrong

Ab Annihilation 💀

Benchmark Test 🏆

Great workout when you can’t make it to the gym!

Ashley

This was an awesome workout. Good day to burn!

Legendary Leg Day 🦿

Elise

I couldn’t even do one close grip push up-suggestions or how to modify would be helpful for those of us just starting out. I ended up kneeling

Miriam

Upper Body Burner ⛽️

I love that I can make any workout work throughout my busy week. Thank you, Coach. You’ve got the best programs that I know of

Had to make some modifications but a good workout

Brenda

A lil bit of Everything 🖤

Wth I can't believe how useless my legs are now

Anna

Leg Destroyer 💣

Stacey

Leg + Core Madness 🥵

i had to take many breaks (because of my bad knees) but that was so. good. 🔥

The best leg burn!! Momo you are amazing!

Kristina

Leg Demolition (you're gonna hate me for this one) 😈

Coming back from 5 days off after being sick and this almost killed me but was just what I needed 💪🏻

Rachel Hanna

Never underestimate the power of these full body weight wo! 🤣

Full Body for the Bros + Babes ❤️‍🔥

Booty Gains 🍑

Awful 🔥 But I do this multiple times a week. Quick and great and sweaty!

Harry

Dorothea

Killer Core 💀

Upper Body Day 🦾

Fully Bodyodyody 💣

Hailey

Sarah

Full Bod Burner 🔥

Emma

100 Rep Workout 💯

Whew! That an burner is the real deal!😤

i’m just starting to workout, and as mentioned in the beginning videos amount is not the key the technique is, i tried my best not to overdo it with my spine problems, thank you so much for the workout

Upper Body + Core 🚀

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