TOTAL BODY INTERMEDIATE 00

30 sec Arm circles Slow then fast

-Forward

-Backwards

10 reps little arm circles foward to squats

-10 reps of the same backwards to squats

10 reps cherry pickers

10 reps windmills

10 reps scapular circles on floor

x2

30 sec plank

30 sec reverse plank

30 sec side plank (on forearms to make it easier)

-30 sec side plank other side (on forearms to make it easier)

x2

30 sec plank moving legs

30 sec reverse plank moving legs

30 sec side plank (on forearms to make it easier) moving legs

-30 sec side plank other side (on forearms to make it easier) moving legs

30 sec seal front and sides

30 sec stretches on T, cactus up, cactus down

With elevation

5 pushups

5 dips

5 L sit x2 (bend legs)

30 sec Reverse plank

x2

With elevation and leg elevation too

5 pushups

5 dips leg elevation too

5 L sit x2 (bend legs)

30 sec Reverse plank leg elevation too

30 sec Pike stretch

30 sec Shoulder flex stretch