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For womenAdvancedPhase 1

Day 1: Burpees & Core

Day 1 of 30 in the Women’s Advanced Plan. Preview the movements in order, from warm-up to cool-down, and choose the short or the extended session.

  • 8 min or 14 min
  • 10 or 19 movements
  • Day 1 of 30

Today’s movements

Extended adds movements inside the warm-up, main work and cool-down.

Session length

10 movements, about 8 min with rests.

  1. Left Hand to Toe Reach

    Difficulty 1/530 sec

  2. Right Hand to Toe Reach

    Difficulty 1/530 sec

  3. Standing Walkout

    Difficulty 4/530 sec

  4. Burpee Simplified

    Difficulty 4/530 sec

  5. Feet-Elevated Seated Core Twists

    Difficulty 4/530 sec

  6. Sitting Ab Crunch

    Difficulty 4/530 sec

  7. Plank Hand to Foot Touch

    Difficulty 4/530 sec

  8. Lying Leg Scissors

    Difficulty 4/530 sec

  9. Lying Spinal Twist Stretch Left

    Difficulty 1/530 sec

  10. Lying Spinal Twist Stretch Right

    Difficulty 1/530 sec

19 movements, about 14 min with rests.

  1. Left Hand to Toe Reach

    Difficulty 1/530 sec

  2. Right Hand to Toe Reach

    Difficulty 1/530 sec

  3. Side to Side Squat

    Difficulty 1/530 sec

  4. Standing Walkout

    Difficulty 4/530 sec

  5. Reverse Lunges

    Difficulty 3/530 sec

  6. Burpee Simplified

    Difficulty 4/530 sec

  7. Feet-Elevated Seated Core Twists

    Difficulty 4/530 sec

  8. Sitting Ab Crunch

    Difficulty 4/530 sec

  9. Plank Up-Downs Harder

    Difficulty 4/530 sec

  10. Plank Leg Raises

    Difficulty 3/530 sec

  11. Superwoman Hold

    Difficulty 3/530 sec

  12. Plank Hand to Foot Touch

    Difficulty 4/530 sec

  13. Seated Core Reach Back

    Difficulty 3/530 sec

  14. Plank Shoulder Taps Harder

    Difficulty 4/530 sec

  15. Lying Leg Scissors

    Difficulty 4/530 sec

  16. Lying Spinal Twist Stretch Left

    Difficulty 1/530 sec

  17. Lying Spinal Twist Stretch Right

    Difficulty 1/530 sec

  18. Reclined Big Toe Left

    Difficulty 2/530 sec

  19. Reclined Big Toe Right

    Difficulty 2/530 sec

Times are estimates: 30 seconds of movement and 15 seconds of rest and changeover for each exercise.

Guides for this practice