5 Minutes Key points: Use leverage to increase pressure. Hold areas that are exceptionally tight.

3 sets of 10 REPS per side Key Points: Maintain balance and body control. Hold each stretch position for 1 second.

2 x 8 REPS per side Key Points: Maintain the shoulders and arms on the ground through the entire movement across the body. Lengthen the legs as much as possible.

3 sets of 10 REPS per side Key Points: Maintain good posture and keep core engaged. Try to make movements as fluid as possible. Work towards not requiring your hands for support behind you to work on strengthening the core.

1 Warmup set (20m) Key Points: Remain athletic throughout, and develop a good rhythm.

5 Minutes Key Points: Roll all areas. Use leverage to increase the pressure of the roller on your muscles. Hold areas that are very tight.

1 set of 10 REPS per side Key Points: Keep your core engaged throughout the movements and exhale on the way up. Think "body control over speed". Hold the rotation at the top.

3 x 20-second hold Key Points: Find a good stretch and hold position. Avoid bouncing. Each time go a little deeper into the stretch.

1 Set of 10 REPS Key Points: Bend at the hips and reach a good stretch then hold position. Try to go a little deeper into the stretch with each rep.

3 sets of 10 REPS per side Key Points: Maintain good posture. Maintain the vertical motion while the resistance bands are pulling down at an angle. Increase difficulty by increasing resistance by moving away from anchor point. Keep upper arm parallel to floor and elbow at shoulder height.

3 sets of 10 REPS per side Key Points: Maintain good posture. Maintain the vertical motion while the resistance bands are pulling down at an angle. Increase difficulty by increasing resistance by moving away from anchor point.

3 sets of 10 REPS per side Key Points: Keep core engaged and lower back pinned to the floor. Maintain control throughout the movements, focus on form over speed. Try to reach hand and opposite foot as far away from each other.

3 set of 6 REPS per side Key Points: Keep Core engaged at all times. Control over speed. Avoid hips dropping or folding. Maintain a straight line from heels to hips to shoulders.

3 set of 10 REPS per side Key Points: Maintain good posture. Front knee should be above toes and back knee in line with toes and never touching the ground.

1 Set of 10 REPS Key Points: To prepare legs for Jump Squats and Plyometric exercises. Imagine the floor falling our from beneath you and land on balls of your feet. Stick landing while absorbing the contact with the ground.

3 Sets of 10 REPS per side Key Points: Maintain engaged core to keep your balance and bend at the hip. Do not lock your standing knee, there should be a slight bend. Try to keep the raised leg off the ground for the entire set.

4 x Timed Sets Key Points: Maintain tension on the resistance bands at all times by not bringing feet too close together. Maintain an athletic position at all times and a very stable upper body. Try lateral movements and walking forward and backwards on different sets.

3 REPS chronométrés (45 secondes - 90 secondes) Points clés: Assurez-vous que vos genoux sont alignés avec vos chevilles et pliés à 90 degrés. Gardez votre dos et vos épaules contre le mur. Évitez de poser vos mains sur vos jambes. Relevez le défi avec différentes options pour vos bras.

3 Sets 8 REPS per side Key Points: Maintain core engaged at all times. Keep a straight line from shoulders to hips to heels. Reach our as far to the side as possible for your toe tap. Try to keep back flat and level like you have a tray of glasses of water on your back you don't want to spill.

3 Timed sets (45 Seconds) Key Points: Keep core engaged and back flat at all times. Imagine a tray on your back you do not want to allow to fall off. Take at least 4 crawls forward and 4 crawls backwards. Don't forget to breathe.

3 Sets of 10 REPS Key Points: Hands right under shoulders and a straight line from heels to hips to shoulders. Elbows should not flare out away from the body but be moving back and up. Perfect the form and them you cam move to a flat ground pushup.

3 sets of 10 REPS per side Key points: Maintain an engaged core and a flat back. Pull elbows straight back and keep arms close to your side.

3 sets of 10 REPS per variation Key points: Avoid lifting or turning head. reach back as far as possible. Exhale when lifting arms.

3 sets of 8 REPS per side Key Points: Keep core engaged at all times with lower back pressed into the ground. Think body control over speed. Keep legs in the air throughout the set. Try to keep neck as relaxed as possible.

3 sets of 8 REPS per side Key Points: Maintain good posture by keeping the core engaged at all times. Maintain the "hammer" position and avoid rotating your wrist. Exhale on the curl up.

3 sets of 8 REPS per side Key Points: Keep lower back and shoulder pressed into the ground. Elbow and upper arm are immobile, only the forearm is moving. Think form over weight, so start light and make sure the form is correct before moving to heavier weight.

Add a pushup between each inchworm