For Time:
20 Inchworms
20 Alternating Lunges
20 Alternating Single leg Deadlift
20 Alternating Lunges
20 Side Plank Right floor to Ceiling Reach 
20 Alternating Lunges
20 Side Plank Left floor to Ceiling Reach 
20 Alternating Lunges
20 Push Up
20 Alternating Lunges

How This Works:

Complete all the reps of each movement in order as fast as possible.



Start with your feet together, engage your core and your glutes while standing tall. Keeping your legs as straight as possible, hinge at the hips and reach for the floor. Walk your hands out to a plank, keeping your feet stationary, belly tight, and try not to sway side to side too much.

Think about using your abs and glutes to pull yourself back up as you walk your hands back to your feet, keeping your legs still straight as possible. Stand straight to finish and start the next rep. Include a push up once in plank position to add intensity.

Alternating Lunges:

These can be forward stepping, reverse stepping, or walking lunges. Lunges are a variation of a squat. And the same concepts apply – Don’t let your front knee cave into the center, keep your core tight, and chest up. Start by standing straight up, engage your core, squeeze your butt and keep you shoulders down and back. Take a Step forward or backward. Keep the front knee over the ankle with the shin vertical. The back knee slightly touches the ground, behind the hip.  Then press through the front foot to stand back up. Switch legs. Each time a knee slightly touches the ground behind you, that is one rep.

Alternating Single Leg Deadlift:

Start standing straight with feet hip width apart and core tight.  Initiate the movement by hinging forward at the waist bringing one foot behind you up off the floor. Keeping a slight bend in the knee of the working leg and your back flat, reach down with opposite hand and touch the floor. Or as far as your flexibility allows. Stand back up by focusing on pulling up with your glutes and hamstring of the working leg. Keep your core tight, and hips square, try not to twist. Bring your feet back under you and switch legs.

Side Plank With Floor to Ceiling Reach:

Come into a low plank on your elbows and toes. For the right side: Rotate your body until you are perpendicular to the ground and all your weight is on your right elbow and right foot with your left foot stacked  on top. With your left hand reach for the floor under your right armpit and then swing your left arm back up and reach for the ceiling. That is one rep. Stay in a tight line and don’t let your hips sag to the center. Keep your core tight, push through the working shoulder and keep your neck long.  Same thing for the left side, start with your left arm and foot on the ground and reach with your right arm. 

Push Ups:

Starting in a plank position with your hands on the floor under your shoulders, core engaged and tight, squeeze your butt, and stay rigid throughout the movement. Bend your elbows and lower yourself toward the floor until your elbows are at least 90 degrees and then press yourself back up to straight arms, moving your body as one straight line.