Workout Moves


30 Air Squats

30 Plank Jacks

30 Air Squats

30 Frog Crunches

30 Plank Frog Hops (towards knees using gliders or bodyweight)

30 Air Squats

30 Mountain Climbers

Primed down second set 20 reps

Pyramid down third set 10 reps

Air Squats

  • Begin with your feet slightly wider than hip-width apart and toes pointed slightly outward.
  • Keeping your weight in your heels, sit back into your deep squat as you raise your arms overhead.
  • Return to standing while lowering your arms to your sides. This completes one rep.

Plank Jacks

  • Begin in the plank position, with your shoulders over your wrists, your body in one straight line, and your feet together.
  • Like the motion of jumping jacks, jump your legs wide apart and then back together to complete a rep. Jump as quickly as you want, but keep your pelvis steady and don’t let your booty rise toward the ceiling.

Frog Crunches

  • Curl up into a crunch with your hands supporting your head and neck. Inhale to slowly lower your legs halfway down while drawing your inner thighs together and engaging your core.
  • Exhale to curl higher as you squeeze your heels together and bend your knees in toward your shoulders. Inhale to send your legs back out. Continue for one minute.
  • Modification: Keep your knees bent and crunch up and down.

Froggers – Plank Frog Hop

      .   This plank-to-squat move seems simple, but you’ll feel it as you do

          your 30-second bursts. Begin in a plank position. You can use gliders

          under you back feet for more fluid motion.

       .  Jump your feet to the outside of your hands, coming into a deep

          squat and keeping your hands on the floor, then jump back to  

          plank. Repeat in a quick succession 

Mountain Climbers

  • Come back into plank. With your core engaged, bring your right knee forward under your chest, with the toes just off the ground. Return to your basic plank. Switch legs, bringing the left knee forward.
  • Keep switching legs and begin to pick up the pace until it feels like running in place in a plank position.

For more information visit or call for your life changing appointment with Health and Wellcoach Mike Conner. . Mobile 404-358-3250 and read GOOD BRAIN BAD BRAIN YOUR BRAIN available exclusively on AMAZON books.