Find a personalized option where you're able to move the with little to no rest.

Movement

Around-the-world:
- only go one direction, not both and alternate which way you go each round.

Push-ups:
- perform on knees.
- elevate your upper body on a surface, like chair or tabletop.
- elevate your upper body and perform on your knees (beginner friendly option)

Supermans:
- lift chest and thighs off the ground as high as possible if you can't fully get off the floor.

Pike Push-ups:
- perform 4-sec. Pike Hold.
- scale-up with Handstand Push-ups

Kick-backs:
-perform with upper body elevated on a surface, like chair or tabletop.

Side Plank Hip Lifts:
- perform a Side Plank Hold (toes or knees) for 7-sec. each side.

Lunges (both varieties):
- use a tabletop or surface to hold onto to help offset weight.

Squats:
- sit to a chair.
- scale up by adding weight

Tabletop Hip Ext:
- perform as Lying Glute Bridges.

Reverse Plank Leg Lifts:
- perform 12-sec. Reverse Plank Hold.

🤰 Mama Birds

1 Around-the-world or Halo, each direction
2 Elevated Push-ups or Elevated Plank Shoulder Taps
3 Supermans or Good-mornings
4 Pike Push-ups or Presses
5 Superman Ts or Sumo-stance Good-mornings
6 Kick-backs or Elevated Kick-backs
7 Side Plank Hip Lifts, each side
8 Step-ups or Step-overs, each side
9 Squats
10 Lateral Lunges, each side
11 Tabletop Hip Extensions
12 Reverse Plank Leg Lift

✅ Elevated surface for Around the World.

⏱ Clock set to stopwatch. Record your time!🎄