45 seconds of work, 15 seconds of rest x 4
Two 1 minute finishers
M1: Lateral Skaters
M2: 5s Run in Place + 2 No Pushup Burpees
F1: Side Plank K2E Right
F2: Side Plank K2E Left

Fast45 Skill Day! Week 1 includes your first lesson working on inversions- from headstands to handstands!

45 seconds of work, 15 seconds of rest x 4
Two 1 minute finishers
M1: Chest Press
M2: Alt Crab Touches
F1: Flying Leg Pump Right
F2: Flying Leg Pump Left

Recovery Day! Enjoy this upper and lower body stretch routine for some active recovery.

45 seconds of work, 15 seconds of rest x 4
Two 1 minute finishers
M1: 1&1/4 Squat Jump
M2: Around the World
F1: Plank Bird Dog Rt/LF
F2: High Knees

30 sec on/30 sec off
Repeat for 3 rounds total:

Narrow Squat Jump
Plank Leg Raises
Prisoner Lunges w/Twist
Single Leg Bridge- 15 sec each leg

45 seconds of work, 15 seconds of rest x 4
Two 1 minute finishers
M1: Sliding Mountain Climbers
M2: Sliding ALT Bridge
F1: Lunge Thrusts Right
F2: Lunge Thrusts Left

Fast45 Skill Day! Continue building on week 1 to your second lesson working on inversions- from headstands to handstands!

45 seconds of work, 15 seconds of rest x 4
Two 1 minute finishers
M1: Step up with Lunge RT (add weight)
M2: Step up with Lunge LF (add weight)
F1: 1/2 negative plank hold
F2: 5s sprint in place with 2 squat jumps

Recovery Day! Enjoy this lower body stretch routine for some active recovery.

45 seconds of work, 15 seconds of rest x 3 each side
Two 1 minute finishers
Complete M1 & M2 on the right side then left side for a complete round. 3 complete rounds today (12 minutes then the finishers, 14 min total)
M1: Single Arm Plank to Pike or Single Arm KB Swing
M2: Lunge to Kick Back
F1:...

45 sec on/15 sec off, rest 1 min between circuits
Circuit 1- Repeat for 2 Rounds
In-an-out Squats
Push-Ups
Flutter Kicks
Burpees
Circuit 2- Repeat for 2 Rounds
Mountain Climbers
Bench Dips
Plank Taps
Alternating Lunges

45 seconds of work, 15 seconds of rest x 2
Two 1 minute finishers
M1: Plank Jump w/Knee to Elbow Push Up
M2: Single Leg Romanian Deadlift RT
M3: Plank Jump w/Knee to Elbow Push Up
M4: Single Leg Romanian Deadlift LF
F1: Sumo Squat Jump
F2: Fast Feet Box

45 seconds of work, 15 seconds of rest x 4
Two 1 minute finishers
M1: Leg Raises
M2: Kettlebell Swing or Air Romanian DL
F1: 1/4 Squat Pulse
F2: Lunge Pumps

Recovery Day! Enjoy this lower body stretch routine for some active recovery.

45 seconds of work, 15 seconds of rest x 4
Two 1 minute finishers
M1: 1/4 Squat Jump
M2: Around the World
F1: Plank Bird Dog Rt/LF
F2: High Knees

2 rounds of circuit 1. Rest 1 min. 2 rounds of circuit 2:
45s work, 15s rest for each movement
Circuit 1:
In and out squats
Push ups
Flutter kicks
Burpees
Circuit 2:
Mountain climbers
Bench dips
Plank taps
Lunges

45 seconds of work, 15 seconds of rest x 4
Two 1 minute finishers
M1:Star Jumps
M2: Push Ups
F1: In & Out Abs
F2: Jumping lunges or weighted single arm thrusters

45 seconds of work, 15 seconds of rest x 4
Two 1 minute finishers
M1: Sit Throughs
M2: Sliding Hip Openers
F1: Sliding Pikes
F2: High Knees

Recovery Day! Enjoy this upper and lower body stretch routine for some active recovery.

45 seconds of work, 15 seconds of rest x 4
Two 1 minute finishers
M1: No PU Burpee, Jumping Lunge
M2: K2E Squats
F1: 5s Negative Push Up
F2: Thigh Taps

45 seconds work/15 seconds rest
Circuit 1 x 2
Curtsy Lunge with Hop
Side Plank Pumps
Inverted Push Ups
Bridge
- 1 Min Rest -
Circuit 2 x 2
Dead Bug
Plank Ups
Reverse Plank
Lunge Jumps

45 seconds of work, 15 seconds of rest x 4
Two 1 minute finishers
M1: Burpee
M2: Bear Knee to Elbow
F1: Plank Hold
F2: Lateral Hops

45 seconds of work, 15 seconds of rest x 4
Two 1 minute finishers
M1: Jump Squat Burpee
M2: Sexy Back
F1: Curtsy Lunge w/weight or jump RT
F1: Curtsy Lunge w/weight or jump LF