Superman & Scorpio

• Hold the Superman pose for 5 seconds then go into the Scorpio hold for 5 seconds.
• Rest a few seconds and repeat with 4 seconds hold for each move.
• Repeat the process until you reach 1 second
• Substitution option
  • Start at 10 seconds if 5 seconds feels easy

Knee Push ups

• Do 6 push ups, hold 6 sec in a plank on your hands.
• Rest 5 to 10 seconds.
• Do 5 push ups, hold 5 sec in a plank on your hands.
• Repeat down to 1 push, hold 1 sec in a plank on your hands.
• Substitution options
  • Standing wall push ups or elevated knee push ups, if you can't do knee push ups on the floor yet.
  • Classic push ups if you can already do them with good form.

Box Squats

Pyramid workout

• Perform 8 repetitions, hold the last one down for 8 seconds.
• Rest 5-10 sec, perform 7 repetitions, hold the last one down for 7 seconds.
• Repeat until you reach 1 repetition.
• Rest 10-20 seconds between sets. 
• Substitution options:
  • Wall sit holds if you can't do box squats yet.
  • Classic squats if you can already do them with good form.

Beginner Floor L-Sit

• 10 seconds x 6 sets
• Rest 10-15 sec between sets
• Substitution options:
  •  Do 20 seconds x 6 sets if 10 seconds feels easy

This is the last workout day of your discovery workout program!

• Repeat the 4 days cycle once per week for 4 weeks before moving on the next workout program.
• Do not rest for more than one day at a time.
• Stay active, active stretching, or any other activity during the rest of the time

Let's go!