Century II

Warm-up:

400 m Run/Row

Yoga Worms

Soldier Walking

Resistance Band Postural Complex


Then complete one of the following options- (Not timed)

Option 1 > 3 Months:

100 KB Swings 25/35

100 Squats

100 Pushups

100 Jumping Pullups

100 Situps


Option 2 < 3 Months:

75 KB Swings 15/20

75 Squats

75 Pushups

75 Jumping Pullups

75 Situps


Option 3< 2 Months:

40-50 KB Swings 10/15

40-50 Squats

40-50 Pushups

40-50 Jumping Pullups

40-50 Situps


*Once you begin an exercise, complete all the reps before beginning another. Rest as needed.

Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch



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