Perform each exercise consecutively for 45 seconds with 15 seconds rest. Videos #'s-1-3 are main movements, and #'s 4-6 are modifications.

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  1 Bodyweight Squat

  Start with feet shoulder width apart. While pressing through your heels, sit back and bend knees to 90 degrees. Return to starting position and repeat.

  
  

  Level:	Beginner
  Reps:		Sets:
  Set Time:		Rest Time:

• 

  2 Hip Circles

  Start with feet shoulder width apart. Bring knee up to 90 degrees and perform a circle with your knee. Return to start, reset feet and switch to the other side.

  
  

  Level:	Beginner
  Reps:		Sets:
  Set Time:		Rest Time:

• 

  3 Overhead Raise

  Start standing tall with arms at your sides. Without arching your back, slowly reach arms over your head. Bring arms back to your sides and repeat.

  
  

  Level:	Beginner
  Reps:		Sets:
  Set Time:		Rest Time:

• 

  4 Hinge

  Start with feet hip width apart and hands on your head. Fold forward at the hips until you feel a stretch in the back of your legs. Return to starting position and repeat.

  
  

  Level:	Beginner
  Reps:		Sets:
  Set Time:		Rest Time:

• 

  5 Alternating Side Step

  Start with feet hip width apart. Take a wide step to the right. Return to center and repeat on the left side.

  
  

  Level:	Beginner
  Reps:		Sets:
  Set Time:		Rest Time:

• 

  6 RDY Rear Delt Fly Y

  Start standing upright with arms at your sides. Slowly raise arms up in a 45 degree angle without arching your back. Return arms to sides and repeat.

  
  

  Level:	Beginner
  Reps:		Sets:
  Set Time:		Rest Time:

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