Beginner • Intermediate • Advanced Options (25 Minutes)
Day 1 – Lower Body & Core
Exercise Beginner Intermediate Advanced Coach Cues
1a. Squats Chair Sit-to-Stand (12–15 reps) 1b. Air Squats (15–20 reps) 1c. Jump Squats (40s AMRAP) Chest tall, push through heels, knees track toes
2a. Lunges Step-Back (10–12/leg) 2b. Forward Alternating (12–15/leg)Jumping (40s) Torso upright, big step, heel heavy
3a. Glute Bridge Bridge Hold (30–40s) 3b. Bridge Pulses (20–25 reps) 3c. Single-Leg (10–12/leg) Squeze glutes at top, avoid arching low back
4a. Plank Knee Plank (30s) 4b. Shoulder Taps (20–24 reps) 4c. Plank Reach (40s) Brace ribs to hips, keep hips level
5a. Mountain Climbers Slow Drives (20 total) 5b. Standard (40s steady) 5c. Cross-Body (40s fast)Drive knees under chest, hips level
Day 2 – Upper Body & Conditioning
Exercise Beginner Intermediate Advanced Coach Cues
1a. Push-Ups Wall Push-Ups (10–12) 1b. Knee Push-Ups (12–15) 1c. Full/Explosive (40s) Brace core, chest leads not chin
2a. Dips Hip Lift Bridge (10–12) 2b. Chair Dips (12–15) 2c. Feet-Elevated (40s) Elbows back, shoulders down
3a. Shoulder Work Wall Press (10 reps) 3b. Pike Push-Ups (8–12) 3c. Decline Pike (8–12) Elbows 45°, head to floor
4a. Side Core Side-Lying Hold (20s/side) 4b. Side Plank (30s/side) 4c. Side Plank Hip Dips (10–12)Hips stacked, drive to sky
5a. Burpees Step-Back (6–8) 5b. Standard (8–12) 5c. Push-Up + Jump Tuck (40s)Land soft, explode each rep
Day 3 – Full Body Metabolic Blast
Exercise Beginner Intermediate Advanced Coach Cues
1a. Squat + Push ComboSquat + Wall Push (10) 1b. Squat + Knee Push-Up (8–12) 1c. Squat + Full Push-Up (40s) Seamless movement, chest tall, core tight
2a. Lunges Step-Back (10–12/leg) 2b. Reverse + Knee Drive (10–12/leg) 2c. Jumping (40s) Front heel heavy, torso tall
3a. Plank Series Knee Plank (30s) 3b. Plank Up-Downs (8–12) 3c. Plank Walk (40s)Keep hips stable, push through arms
4a. Core Kick Dead Bug (8–10/side) 4b. Flutter Kicks (30s) 4c. Hollow Hold + Flutter (30s)Back glued down, control legs
5a. Explosive MovementStep Forward/Back (12) 5b. Broad Jump + Shuffle Back (6–8) 5c.Continuous Broad Jumps (40s) Soft land, absorb with hips, explode
