Fundamentals Series
If you are just beginning your workout journey or if you have been working out for a while this series is going to break down the basics that you will need to master and understand for future workouts. Take you time, have fun, and work on mastering these movements.
1 round = Beginner
2 rounds = Intermediate
3 rounds = Pro
4 rounds = Elite
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Fundamentals #1
1. Jog in Place
2. Standing Core Rotations
3. Squats
4. Lateral Shoulder Raises
5. Single Leg Balance (static)
6. Foot Fire
7. Prone Contralateral Extensions
8. Supine Alternating 2-1 Crunch
9. Supine Bridges
10. High Front Plank -
Fundamentals #2
1. Lateral Jog
2. Wide Stance- High/Low Rotations
3. Alternating Posterior Lunge
4. Alternating Anterior/Lateral Shoulder Raises
5. Single Leg Balance Posterior Touch
6. Speed Skaters
7. Prone Alternating Overhead Press
8. Supine Contralateral Straight Crunch
9. Isometric Bridge Marches
10. Low ... -
Fundamentals #3
1. Anterior/Posterior Jog
2. Single Leg Kneeling Core Rotations
3. Frontal Plane Squat
4. Bent Over Posterior Shoulder Raise
5. Single Leg Balance Lateral Touch
6. Elliptical
7. Prone "I" Raises
8. Supine Bent Knee Reverse Crunch
9. Bridge w/Overheard Reach
10. Low Side Plank -
Fundamentals #4
1. Jump Rope
2. Single Leg Kneeling Low/High Core Rotations
3. Lateral Lunge
4. Bent Over Row
5. Single Leg Balance Heel Touch
6. Side to Side Shuffle w/Touch
7. Prone "T" Raises
8. Isometric Bulldog
9. Supine Knee/Elbow Crunch
10. High Side Plank -
Fundamentals #5
1. Jumping Jacks
2. Seated Boat Pose Rotations
3. Alternating Anterior Lunge
4. Bent Over Shoulder Flexion
5. Single Leg Balance Transverse Posterior Touch 5:00/7:00
6. Kareoke
7. Prone "Y" Raises
8. Supine Isometric Elbows/Knees
9. Bent Knee Reverse Plank
10. Alternating Low Side Plank -
Fundamentals #6
1. Lateral Line Jumps
2. Seated High/Low Core Rotations
3. Squat to Calf Raise
4. Bicep Curl to Overhead Press
5. Single Leg Balance Transverse Touch 11:00/1:00
6. Squat Jumps
7. Prone "T" Circles
8. Isometric Boat Pose
9. Supine Single Leg Bridges
10. High Plank to Downward Dog -
Fundamentals #7
1. Anterior/Posterior Jumps
2. Alternating Iron Cross
3. Transverse Backstep Lunge
4. Bent Over Alternating Row
5. Single Leg Balance Circles
6. Lateral Squat Jumps
7. Prone Overhead Press
8. Isometric Elbow/Knee Alternating Crunch
9. Isometric Bridge Alternating Walkout
10. High Plank Shoulder T... -
Fundamentals #8
1. Hip Twisters
2. Single Leg Internal/External Iron Cross
3. Crossover Lunge
4. Bent Over Shoulder Flexion/Extension
5. Single Leg Balance Hip Abduction
6. Seal Jacks
7. Prone Snow Angels
8. Supine Alternating Heel Taps
9. Straight Leg Reverse Plank Lifts
10. High Plank Hip Extension -
Fundamentals #9
1. Internal Rotation Heel Taps
2. Windshield Wipers
3. Isometric Skier Squat
4. Standing Angel Arms
5. Single Leg Balance Toe Touch
6. Hip Pivots
7. Prone Hip Extension
8. Isometric Leg Raise
9. Reverse Planks Bridges
10. Alternating High Side Plank -
Fundamentals #10
1. External Rotation Heel Taps
2. Prone Scorpions
3. Bear Squats
4. Alternating Hammer Curl
5. Single Leg Balance 3pt. Touch 3:00/12:00/9:00
6. High Knees
7. Prone Isometric Superman
8. Flutter Kicks
9. Romanian Deadlift
10. Plank Pushups
