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October 18
Total Body
3 ROUNDS •
15 MOVES •
15 WELLBEING MINUTES 
ROUND 1: JUMPING JACKS
Do 15 reps. Keep your core tight.
ROUND 1: SQUATS
Do 15 reps. Keep your knees behind your toes.
ROUND 1: MODIFIED BURPEES
Do 15 reps.
ROUND 1: WALKOUT
Do 10 reps. Squeeze your glutes when standing up.
ROUND 1: BICYCLE CRUNCHES
Do 15 reps on each side.
ROUND 2: JUMPING JACKS
Do 15 reps.
ROUND 2: SQUATS
Do 15 reps.
ROUND 2: MODIFIED BURPEE
Do 15 reps.
ROUND 2: WALKOUT
Do 10 reps.
ROUND 2: BICYCLE CRUNCHES
Do 15 reps on each side.
ROUND 3: JUMPING JACKS
Do 15 reps.
ROUND 3: SQUATS
Do 15 reps.
ROUND 3: MODIFIED BURPEE
Do 15 reps.
ROUND 3: WALKOUT
Do 10 reps.
ROUND 3: BICYCLE CRUNCHES
Do 15 reps each side.
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11 Moves •
1 Round • 10 WMs
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9 Moves •
1 Round • 15 WMs
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13 Moves •
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Friday Flow
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1 Round • 12 WMs
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15 Moves •
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Tuesday Tone
15 Moves •
3 Rounds • 15 WMs
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Monday Mobility
24 Moves •
3 Rounds • 15 WMs
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Sunday Stretch
21 Moves •
3 Rounds • 15 WMs
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Saturday Six-Pack
16 Moves •
2 Rounds • 15 WMs
04/05
Friday Flow
20 Moves •
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