Week 1 | Day 4
Core
1 min work - 30 sec rest (between sets) 2-3 rounds

- Sit Ups (weighted) | 1 min work

30 sec rest

- Bicycle Crunches | 1 min work

30 sec rest

- Plank | 1 min work

30 sec rest

- Knee Crunches | 1 minute work

30 sec rest

Repeat this 3 times.
2 times for less intensity.

- Lying face up with knees bent and feet flat on floor
- Hold dumbbell/med ball at your chest
- Curl head and shoulders off the floor engaging core
- Return to starting position under control

To modify drop the weight and or do crunches instead.

Sit-Ups (weighted)

- Pull your knee toward your chest while rotating your upper torso 
- Bring your opposite elbow to your knee 
- Repeat on the opposite side
- Focus on engaging your core

Bicycle Crunches

- Elbows under shoulders and hands out front
- Keep entire body tight as you hold position for time

Plank (elbows)

- Sitting on your butt with hands behind you supporting you
- Lean back into the hands engaging the core as you pull you knees into your chest
- Try to keep the elevated for more of a challenge

To modify drop the legs down after each crunch.

Knee Crunches

W1/D4
Core

W1/D1
Upper Body

W1/D2
HIIT

W1/D3 
Lower Body

W1/D5
Full Body (weighted)

W2/D1
Upper Body

W2/D2
HIIT

W2/D3
Lower Body

W2/D4
Core

W2/D5
Full Body

W3/D1
Upper Body

W3/D2
HIIT

W3/D3
Lower Body

W3/D4
Core

W3/D5
Full Body

W4/D1
Upper Body

W4/D2
HIIT

W4/D3
Lower Body

W4/D4
Core

W4/D5 Full Body

W5/D1
Upper Body

W5/D2 HIIT

W5/D3
Lower Body

W5/D4
Core

W5/D5
Full Body

W1/D4 Core

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