EQUIPMENT NEEDED:

- COUCH

Minimalist - COFFEE TABLE

Workout REST FOR 1-2 MINS AFTER

NUMBER 3 COMPLETING EXERCISES 1-5
REPEAT X 3-5
EXERCISE 1
10 Step, Step, Jump
- Start sitting on knees.
- Bring R foot up to a lunge, Next L foot up to be in a squat. Jump!
- One leg at a time, return to starting position.

EXERCISE 2
15 Dips
- Sit just past edge of coffee table, hands gripping edge.
- Lower yourself down so your arms reach a 90 degree angle.
- Extend arms back to starting position.

EXERCISE 3
12 Bulgarian Split Squats (each leg)
- Stand in front of couch. Place top of one foot on the couch.
- With body weight directed over the heel of the front foot, lunge down, past
parallel. Return to starting position and repeat.

EXERCISE 4
45 secs Shoulder External rotations
- Position arms at a 90 degree angle with elbows by your side and palms
facing each other.
- Rotate both forearms so hands now face front wall, keeping elbows at side.

EXERCISE 5
20 Plank twists
- Start in pushup position. Bring L arm up toward ceiling, body facing L wall
(one-armed side plank). Return to pushup position.
- Repeat with R side.
 EQUIPMENT NEEDED:
- COUCH

Minimalist - 2 WEIGHTED OBJECTS

Workout REST FOR 1-2 MINS AFTER

NUMBER 4 COMPLETING EXERCISES 1-5
REPEAT X 3-5
EXERCISE 1
16 Sprinter Pulls**
- Start in a lunge, bring back foot forward into the air (like you're mid-run).
Swing arms to help with the motion
- Return same leg back to the starting position. Repeat x8 then switch legs.

EXERCISE 2
20 Romanian Deadlifts**
- Stand holding your weighted objects on the front of your thighs.
- Keep your legs relatively straight and hinge back at the hips while you lower
the weights down your legs till you feel a stretch. Slowly reverse the movement.

EXERCISE 3
10 Tricep Pushups**
- Angle elbows towards the back of the room. Hands should be under your
shoulders and elbows graze your sides on the way down.
- Modification: do knee tricep pushups.

EXERCISE 4
20 Lower Ab "U's"
- Lay on back with hands using couch for support.
- With legs straight, go back and forth forming a "U" with your feet, avoiding
the ground at the bottom and keeping your back flat against the ground.

EXERCISE 5
20 Three-Legged Dog Swings
- Start in Downward Dog. Raise L leg toward ceiling (3-legged dog).
- In one motion shift weight forward while bringing L knee between shoulders.
- Return to starting position and repeat on opposite side.
 EQUIPMENT NEEDED:

Minimalist - 2 WEIGHTED OBJECTS

Workout REST FOR 1-2 MINS AFTER

NUMBER 5
COMPLETING EXERCISES 1-5
REPEAT X 3-5
EXERCISE 1

16 180-Degree Squat jumps

- Squat jump, and while mid-air jump 180 degrees, landing in another squat.

EXERCISE 2
20 Chest Fly's
- Lay down on ground w/ weighted objects outstretched in front of your chest, barely
touching.
- With arms SLIGHTLY bent, lower arms towards the ground. Return to top, squeezing
chest as hands come closer together.

EXERCISE 3
20 Side Lying Arm Rotations
- Lay down with L arm holding weighted object outstretched like above exercise.
- Rotate body onto R side while keeping L arm in the same position.
- Return L side of body back to the floor and repeat on the other side.

EXERCISE 4
20 Lunges with Glute Kickback
- Lunge with R leg in front.
- Step forward onto R leg and kick L leg behind, squeezing the glute.
- 10 on each side.

EXERCISE 5
20 Side Plank Crunches
- Get into a side plank position, preferably on you hand.
- Outstretch free arm above head and then side crunch, bending knee and
elbow together.
 EQUIPMENT NEEDED:
-COUCH

Minimalist -2 WEIGHTED OBJECTS

Workout REST FOR 1-2 MINS AFTER

NUMBER 6 COMPLETING EXERCISES 1-6
REPEAT X 3-5
EXERCISES 1 & 2
20 Switch Lunges
- Lunge with R leg forward, jump and switch so L leg in front. Repeat.
20 Elevated Glute Bridges
- Lay on floor with feet on couch. Drive hips towards ceiling w/ weight in heels.

EXERCISE 3
20 Lateral Raises
- Hold weighted objects in both hands at your side.
- Raise arms simultaneously, in the same plane as your body, becoming parallel with the
floor. Maintain a small bend in the elbow. Lower back to your sides.

EXERCISE 4
20 Hex Presses
- Lay down on the floor with knees bent, feet on the floor. Arms outstretched, holding
weighted objects.
- Bend objects down to touch the chest and back up to starting position, maintaining
contact between the objects the whole time.

EXERCISE 5
20 Back Extensions
- Lay on floor, belly on the ground with hands behind your ears.
- Using your back muscles, raise head and upper body off the ground, keeping
pelvis and legs on the ground. Lower back to the ground.

EXERCISE 6
40 Bicycle Crunches
- Lay on back with hands behind your ears. Keep L leg straight, R leg bent.
- Touch L elbow to R knee and then switch, touching R elbow to L knee.
 EQUIPMENT NEEDED:
- COUCH

Minimalist - 2 WEIGHTED OBJECTS

- BACKPACK

Workout REST FOR 1-2 MINS AFTER

NUMBER 7 COMPLETING EXERCISES 1-7
REPEAT X 3-5
EXERCISES 1 & 2

20 Curtsy Lunges**

30 Jumping Jacks

EXERCISE 3
30 Planks with Object Slide
- Get into a plank position (on hands). Place 1 weighted object on floor by L hand.
- Use R hand to slide object to R side. Repeat with L hand.

EXERCISE 4 & 5
15 Single Leg Hip Thrusts
- Place back on couch and 1 foot on ground. Perform a hip thrust with 1 leg in the air.
15 Knee Pushups
- Place hands wide than shoulders and use knees to assist with the pushups.

EXERCISE 6
30 Bent Over Backpack Row
- Stand up, holding weighted backpack.
- Bend over so your trunk is almost parallel with the floor.
- Keeping elbows by your side, bring backpack towards your stomach and then back
towards the floor again. Repeat.
EXERCISE 7
20 Alternating Toe Taps
- Lay on back with hands outstretched above your head.
- In one motion, touch your R hand to your L leg and bring back to lying position.
Repeat with L hand to R leg.