Bodyweight

Day 16 - High intensity/ Core
“Death by Burpee workout”

Circuit 1: 10 - 20 min

One burpee during minute 1

Two burpee durning minute 2

Three burpee durning minute 3

Four burpee during minute 4

And so on . . . . all the way to 10 to 20 minutes

Rest 2 minutes, then complete 3 Rounds of the following

• Dead Bugs (10 reps each side)
• Bicycles - (10 reps each side)
• Butterfly Sit Up - (10 reps)

Burpee

Reps by Minute

1. Squat down and place your hands on the floor in front of you.
2. Jump or walk both feet back to a high-plank position.
3. Perform one push-up.
4. Jump or walk both feet back in toward the hands.
5. Jump up, reaching your arms overhead.

Dead Bugs

10 Reps Each Side

1. Begin by lying flat on your back with your arms held out in front of you pointing at the ceiling.
2. Bring your legs up so your knees are bent at 90-degree angles. Your kees should be directly over the hip joints. Draw your belly button towards your spine without moving your hips or rib cage. This is your starting position.
3. It's vital to get your back as flat against the floor as possible, you shouldn't be able to get a hand in between your back and the floor. Maintain this position through the exercise.
4. Inhale and maintain the abdominal hollowing while slowly lowering the right heel and left hand towards the floor. The hand and heel should lightly touch the floor (but not rest), exhale continue the abdominal hollowing and slowly bring the leg and arm back to the initial starting position. Alternate to use the right arm and left leg; continue to complete.
5. Exercise Variation: To have more control (making it easier) when learning this exercise, start with the hands resting on the floor above the head and the feet resting gently on the floor in front of the buttocks; slowly lift the right arm and left leg off of the floor together while maintaining the abdominal hollowing, lower and alternate sides.  
6. Continue to breathe while holding the abdominal hollowing and bracing.

Bicycles

10 Reps Each Side

1. Lie face up and place your hands behind your head.
2. Pull your belly button towards your spine bracing your core.
3. Lift your knees in toward your chest while lifting your shoulder blades off the floor.
4. Rotate to the right, bringing the left elbow towards the right kneeas you extend the other leg into the air.
5. Switch sides, bringing the right elbow towards the left knee.
6. Alternate each side

Butterfly Sit Up

10 Reps Each Side

1. Lie flat on your back.
2. Place the soles of your feet flat together and bring them as close to your butt as you can.
3. Let your knees fall to the sides as you open your legs/hips.
4. Reach your hands overhead and tense your abdominal muscles to bring your upper body off of the ground.
5. Keeping your feet on the ground, sit up until your torso is between your thighs.
6. Return to the start position and repeat for the next rep.