4-week exercise program
HIIT + core balance

Circuit 1

• Burpees: 10 reps (15 reps if no push ups)
• Low plank: 30 sec
• High knees: 12 reps
• Leg lifts (hands beside you on the ground): 10 reps
  

Circuit 2

• Mountain climbers: 30 reps (each leg is 1 rep)
• Commandos: 10 reps
• Jump lunges: 20 reps
• Elbow side plank dips: 10 reps each side

Circuit 1

• Speed skaters: 20 reps
• Sidestep plank: 3 reps
• Plank to prisoner squat: 12 reps
• Scissor kicks (hold each rep for 2 sec): 10 reps
  

Circuit 2

• Single leg burpee (push up optional): 10 reps each leg
• Low plank: 30 sec
• Cross body mountain climbers: 30 reps (each leg is 1 rep)
• Banana holds (left/right obliques/back): 15 sec each position

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Circuit 1

• Burpees: 10 reps
• Low plank jacks: 20 reps
• Plank to jump tuck: 12 reps
• Russian twist with a jack knife (4:1): 5 reps
  

Circuit 2

• Semi circle mountain climbers: 30 reps (each leg is 1 rep)
• Thread the needle: 10 reps each side
• Squat jump with 2 side steps: 12 reps
• Leg lift to reverse crunch (hands beside you): 10 reps

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Circuit 1

• Toe tap burpees: 12 reps
• Body saw: 10 reps
• Squat jumps: 15 reps
• Straight leg sit up to V up: 10 reps
• Sidestep commandos: 10 reps
  

Circuit 2

• Plank to squat with sidestep: 12 reps
• Upright bicycles: 12 reps
• Standing toe taps to burpee (10:1): 4 reps
• Oblique V ups: 10 reps each side
• Superman (hands by your side): 15 sec

Circuit 1

• Burpee to box jump: 10 reps
• Stir the pot: 8 reps clockwise/counter clockwise
• Lunge to romanian deadlift to reverse lunge (with medicine ball): 10 reps each leg
• Swiss ball plank toe taps: 30 sec
• Leg lifts: 12 reps
  

Circuit 2

• High knees to burpee (10:1): 5 reps
• Turkish get up: 8 reps each side
• 3 point in and outs: 21 reps
• High plank with feet on a medicine ball: 30 sec
• Oblique V roll ups: 10 reps
  

Circuit 1

• Burpee side to side jump overs: 10 reps
• Swiss ball tuck: 12 reps
• Squat jumps with a ground tap: 12 reps
• Plank with feet step ups over an obstacle: 10 reps
• Jack knife with ball toss: 10 reps
  

Circuit 2

• Alternating single arm burpee (no push up): 8 reps each arm
• Leg lift negatives 4 positions (hands behind head): 8 sec each
• Plank walkouts with 2 toe taps: 10 reps
• Reverse lunge with medicine ball twist: 12 reps
• Swiss ball pike: 12 reps

Circuit 1

• Lateral burpees: 10 reps
• Mountain climbers with hands on a swiss ball: 30 reps (each leg is 1 rep)
• Lateral box step overs: 12 reps
• Plank with hands on a medicine ball: 30 sec
• Side plank dips with medicine ball: 10 reps each side
  

Circuit 2

• Speed skaters: 30 reps
• Mountain climbers with feet on a swiss ball: 20 reps (each leg is 1 rep)
• Bridge with feet on swiss ball: 15 sec
• Inch worm: 6 reps
• Oblique V ups with dumbbell: 10 reps each side

Circuit 1

• Lateral squat jumps: 12 reps
• Swiss ball tuck to pike: 10 reps
• Broad jump to burpee: 10 reps
• Snow angel leg lift: 10 reps
• Windshield wipers: 10 reps total
  

Circuit 2

• Burpee to 180 jump squat: 10 reps
• Table pose with one foot on medicine ball: 20 sec each side
• Sidestep push ups with one leg on medicine ball: 10 reps
• Extended plank walk outs: 10 reps
• Low plank with feet on a swiss ball: 45 sec

Circuit 1

• Single arm alternating in and outs: 10 reps
• Windshield wipers with swiss ball between feet: 10 reps total
• Mountain climbers to tuck jump (10:1 reps): 5 sets
• Alligator crawl: 3 reps
• Straight leg bridge with feet on swiss ball: 15 sec
  

Circuit 2

• Burpee to shoulder press with squat (push up optional): 10 reps
• Lateral step ups over 2 obstacles (hands step up): 6 reps
• Standing toe taps to burpee - no push up (15:1 reps): 5 sets
• Lateral step ups over 2 obstacles (feet step up): 6 reps
• Medicine ball hand plank with toe taps: 30 sec

Circuit 1

• Body roll ups to wood chop with medicine ball: 10 reps
• Mountain climber hold on a swiss ball (straight leg on ball): 30 sec each leg
• Jump lunges to squat holding a medicine ball (2:1 reps) 10 sets
• Wheelbarrow: 30 sec
• Leg lifts (hands extended behind your head): 12 reps
  

Circuit 2

• Single leg burpee to box jump: 8 reps each leg
• High plank with feet on a siwss ball: 45 sec
• High knees to mountain climbers to tuck jump (10:10:1 reps): 4 sets
• Medicine ball hand plank with single leg hold: 20 sec each leg
• Oblique wall twists on a swiss ball: 10 reps each side

Circuit 1

• Lateral box burpees: 10 reps
• Mountain climber hold on a swiss ball (straight leg on ball): 30 sec each leg
• Flutter kicks: 20 sec
• Wheelbarrow: 30 sec
• Turkish get up: 10 reps each side
  

Circuit 2

• Single leg box jump to romanian dead lift: 8 reps each leg
• Around the world with feet on a swiss ball (hands stationary): 1 revolution
• Overhead lunges using a medicine ball: 10 reps
• Lateral wheelbarrow: 30 sec
• Plank walk outs with feet on medicine ball: 10 reps

Circuit 1

• Single leg burpee to box jump to romanian deadlift: 6 reps each leg
• Extended plank with hands on a swiss ball: 20 sec
• Razor kick lunges: 10 reps each leg
• Push up to step ups with feet on a medicine ball: 10 reps
• Single leg bridge raises: 8 reps each side
  

Circuit 2

• Lateral box burpees: 10 reps
• Extended plank with feet on a swiss ball: 20 sec
• Squat jacks: 20 reps
• Windshield wiper with medicine ball between the feet: 10 reps total
• Lateral wheelbarrow: 30 sec