• 2/50 Butt Kicks (In place, kick heels to butt, Punch on toes)
  • 2/15 Roll and Jumps (Tight candle, knees together, arms up, max height)
  • 2/20 Squat and Straddles (In place, knees or feet up to belly height)
  • 2/25 Punch Tuck Jumps (For distance, knees up to belly, heels up to butt)
  • 2/50 Toe Rises (Elevated surface, forced arch, balanced position)
  • 3/1 Minute Sprints (Shuttle runs)


  • 2/25 Uphill Sit Ups (Hands behind head, round up, slow controlled lower down
  • 2/15 Leg Lifts
  • 30 Twisting Sit Ups (Feet flat, hands locked behind head, triceps to opposite knee)
  • 2/15 Side Sit Ups (Straight body on elevated surface – hands locked behind head)
  • 2/15 Straddled V-ups (Reach through legs, legs close after each rep)
  • 2/45 Hollow Rocks (Arms by ears, feet tight, pointed and together)


  • 2/8 Planche Ups (Shoulders forward, tight lower back)
  • 2/8 Piked Press HS (Stoop through, feet off the floor)
  • 2/12 HS Push Ups (Forehead to floor, tight lower back)
  • 2/20 Dips (More than 90 degree elbow bend for speed, no swing)
  • 2/12 Tucked Pull Ups (Knees above horizontal, chin above bar, no swing)
  • 2/10 Lat Pulls with 15-25 lbs. (Head against wall, pull elbows behind back)

Back, Hamstrings, and Calves

  • 2/25 Single Leg Toe Rises (Balanced position, free foot in passé, force arch)
  • 2/12 Hamstring Curls (Partner)
  • 2/12 Hamstring Push Ups (Hook feet under, push up as little as possible, use hamstrings)
  • 2/15 Reverse Leg Lifts – with tubing
  • 2/15 Reverse Sit Ups – to arch above horizontal