8 Week Full Body Movement Program
Whether you’re just starting out in the world of bodyweight training, you’re recovering from an injury, or you’re looking for another way to move your body…
This 8 Week Full Body Movement Program is for you!
You will develop the athletic and leisure fundamentals needed to live a long, fit, healthy, happy life. We will improve and strengthen your joint mobility and stability so that you are able to move around more easily, fluidly, and without discomfort. We will guide you through 3 days of bodyweight training plus 2 to 3 days of athletic and leisure AC ON DEMAND videos. Once you have completed this 8 week program you will have invested 8 weeks into your body, mind, and soul being the best they can be!
What You Will Need:
About 45 minutes or less each day to invest in yourself
Your body and a positive open mind
Comfortable and supportive clothes & shoes to move in
You have the option to incorporate dumbbells and a yoga mat if you want
If you have questions on how to do each exercise, please check out this How To Guide for written directions and pictures (in alphabetical order): Page 1-3, Page 4-6, Page 7-10, Page 11-13, Page 14-16, Page 17-18, Page 19-21, Page 22-25.
Lets’s get started!
WEEK 1
Day 1
Circuit 1 -
Full Plank - 40 sec
Reverse Table - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Bodyweight Alternating Jump Lunge - 40 sec
Bicycle Crunch - 40 sec
Rest - 20 sec
Repeat 3 times and then move to Circuit 3
Circuit 3 -
Superman - 40 sec
Sumo Squat Knee Up - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
V Tuck - 40 sec
Push Up - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
Jab, Cross, Hook, Uppercut Punches - 40 sec
Russian Twist - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
Dive Bomber Push-Up - 40 sec
Frog Jump - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 2
AC ON DEMAND Video - 30 Minute Yoga
Day 3
Circuit 1 -
Full Plank - 40 sec
Reverse Table - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Bodyweight Alternating Jump Lunge - 40 sec
Bicycle Crunch - 40 sec
Rest - 20 sec
Repeat 3 times and then move to Circuit 3
Circuit 3 -
Superman - 40 sec
Sumo Squat Knee Up - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
V Tuck - 40 sec
Push Up - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
Jab, Cross, Hook, Uppercut Punches - 40 sec
Russian Twist - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
Dive Bomber Push-Up - 40 sec
Frog Jump - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 4
Rest day or turn on AC ON DEMAND Video - 30 Minute Full Body Barre
Day 5
Circuit 1 -
Full Plank - 40 sec
Reverse Table - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Bodyweight Alternating Jump Lunge - 40 sec
Bicycle Crunch - 40 sec
Rest - 20 sec
Repeat 3 times and then move to Circuit 3
Circuit 3 -
Superman - 40 sec
Sumo Squat Knee Up - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
V Tuck - 40 sec
Push Up - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
Jab, Cross, Hook, Uppercut Punches - 40 sec
Russian Twist - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
Dive Bomber Push-Up - 40 sec
Frog Jump - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 6
AC ON DEMAND Video - 30 Minute Step
Day 7
Rest and Recover with AC ON DEMAND Video - 15 Minute Start Your Day Yoga or 15 Minute End Your Day Yoga
WEEK 2
Day 1
Circuit 1 -
Reverse table top leg kicks - 40 sec
Plank Jack - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Angle Lunge - 40 sec
One Leg Clap Under Crunches - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 3
Circuit 3 -
Swimming Pilates - 40 sec
Squat and Kick - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
Lying Straight Leg Raise - 40 sec
Alternating Single Leg Plank - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
Skater - 40 sec
V Up - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
Squat Jump - 40 sec
Side Elbow Plank - 40 sec
Side Elbow Plank - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 2
AC ON DEMAND Video - 30 Minute Yoga
Day 3
Circuit 1 -
Reverse table top leg kicks - 40 sec
Plank Jack - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Angle Lunge - 40 sec
One Leg Clap Under Crunches - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 3
Circuit 3 -
Swimming Pilates - 40 sec
Squat and Kick - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
Lying Straight Leg Raise - 40 sec
Alternating Single Leg Plank - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
Skater - 40 sec
V Up - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
Squat Jump - 40 sec
Side Elbow Plank - 40 sec
Side Elbow Plank - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 4
Rest day or turn on AC ON DEMAND Video - 15 Minute Core Barre
Day 5
Circuit 1 -
Reverse table top leg kicks - 40 sec
Plank Jack - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Angle Lunge - 40 sec
One Leg Clap Under Crunches - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 3
Circuit 3 -
Swimming Pilates - 40 sec
Squat and Kick - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
Lying Straight Leg Raise - 40 sec
Alternating Single Leg Plank - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
Skater - 40 sec
V Up - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
Squat Jump - 40 sec
Side Elbow Plank - 40 sec
Side Elbow Plank - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 6
AC ON DEMAND Video - 30 Minute Run or 30 Minute Cycle
Day 7
Rest and Recover with AC ON DEMAND Video - 15 Minute Balance Meditation
Week 3
Day 1
Circuit 1 -
Mountain Climber - 40 sec
Glute Bridge - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Bodyweight Alternating Jump Lunge - 40 sec
Heels To Heavens - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 3
Circuit 3 -
Burpee - 40 sec
Bodyweight Reverse Lunge - 40 sec
Bodyweight Reverse Lunge - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
Cross Body Mountain Climber - 40 sec
Plank Pike - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
Side Kick Kneeling - 40 sec
Side Kick Kneeling - 40 sec
High Knee Run - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
Squat Jump - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 2
AC ON DEMAND Video - 15 Minute Run or 15 Minute Cycle
Day 3
Circuit 1 -
Mountain Climber - 40 sec
Glute Bridge - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Bodyweight Alternating Jump Lunge - 40 sec
Heels To Heavens - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 3
Circuit 3 -
Burpee - 40 sec
Bodyweight Reverse Lunge - 40 sec
Bodyweight Reverse Lunge - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
Cross Body Mountain Climber - 40 sec
Plank Pike - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
Side Kick Kneeling - 40 sec
Side Kick Kneeling - 40 sec
High Knee Run - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
Squat Jump - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 4
Rest day or turn on AC ON DEMAND Video - 30 Minute Full Body Barre
Day 5
Circuit 1 -
Mountain Climber - 40 sec
Glute Bridge - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Bodyweight Alternating Jump Lunge - 40 sec
Heels To Heavens - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 3
Circuit 3 -
Burpee - 40 sec
Bodyweight Reverse Lunge - 40 sec
Bodyweight Reverse Lunge - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
Cross Body Mountain Climber - 40 sec
Plank Pike - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
Side Kick Kneeling - 40 sec
Side Kick Kneeling - 40 sec
High Knee Run - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
Squat Jump - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 6
AC ON DEMAND Video - 30 Minute Step
Day 7
Rest and Recover with AC ON DEMAND Video - 30 Minute Sound Bath
Week 4
Day 1
Circuit 1 -
The 180 Degree Spiderman Jump - 40 sec
Floor Windshield Wiper - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Alternating hands to elbows plank - 40 sec
Squat Jump - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 3
Circuit 3 -
Ab Crunch - 40 sec
Single Leg Bodyweight Deadlift - 40 sec
Single Leg Bodyweight Deadlift - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
Burpee - 40 sec
Reverse Crunch - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
Bodyweight Single Leg Squat - 40 sec
Bodyweight Single Leg Squat - 40 sec
Burpee - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
Fast Feet - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 2
AC ON DEMAND Video - 15 Minute Start Your Day Yoga or 15 Minute End Your Day Yoga
Day 3
Circuit 1 -
The 180 Degree Spiderman Jump - 40 sec
Floor Windshield Wiper - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Alternating hands to elbows plank - 40 sec
Squat Jump - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 3
Circuit 3 -
Ab Crunch - 40 sec
Single Leg Bodyweight Deadlift - 40 sec
Single Leg Bodyweight Deadlift - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
Burpee - 40 sec
Reverse Crunch - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
Bodyweight Single Leg Squat - 40 sec
Bodyweight Single Leg Squat - 40 sec
Burpee - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
Fast Feet - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 4
Rest day or turn on AC ON DEMAND Video - 30 Minute Run or 30 Minute Cycle
Day 5
Circuit 1 -
The 180 Degree Spiderman Jump - 40 sec
Floor Windshield Wiper - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Alternating hands to elbows plank - 40 sec
Squat Jump - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 3
Circuit 3 -
Ab Crunch - 40 sec
Single Leg Bodyweight Deadlift - 40 sec
Single Leg Bodyweight Deadlift - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
Burpee - 40 sec
Reverse Crunch - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
Bodyweight Single Leg Squat - 40 sec
Bodyweight Single Leg Squat - 40 sec
Burpee - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
Fast Feet - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 6
AC ON DEMAND Video - 30 Minute Yoga
Day 7
Rest and Recover with AC ON DEMAND Video - 15 Minute Mindful Eating Meditation
Week 5
Day 1
Circuit 1 -
V Tuck - 40 sec
Single Leg Burpee - 40 sec
Single Leg Burpee - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Superman - 40 sec
Swimming Pilates - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 3
Circuit 3 -
Squat Jump - 40 sec
Burpee - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
V Twist - 40 sec
Bicycle Crunch - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
Bodyweight Alternating Jump Lunge - 40 sec
Squat with a Kickback - 40 sec
Rest 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
Bodyweight Squat With Calf Raise - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 2
AC ON DEMAND Video - 15 Minute Core Barre
Day 3
Circuit 1 -
V Tuck - 40 sec
Single Leg Burpee - 40 sec
Single Leg Burpee - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Superman - 40 sec
Swimming Pilates - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 3
Circuit 3 -
Squat Jump - 40 sec
Burpee - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
V Twist - 40 sec
Bicycle Crunch - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
Bodyweight Alternating Jump Lunge - 40 sec
Squat with a Kickback - 40 sec
Rest 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
Bodyweight Squat With Calf Raise - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 4
Rest day or turn on AC ON DEMAND Video - 15 Minute Run or 15 Minute Cycle
Day 5
Circuit 1 -
V Tuck - 40 sec
Single Leg Burpee - 40 sec
Single Leg Burpee - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Superman - 40 sec
Swimming Pilates - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 3
Circuit 3 -
Squat Jump - 40 sec
Burpee - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
V Twist - 40 sec
Bicycle Crunch - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
Bodyweight Alternating Jump Lunge - 40 sec
Squat with a Kickback - 40 sec
Rest 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
Bodyweight Squat With Calf Raise - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 6
AC ON DEMAND Video - 30 Minute Full Body Barre
Day 7
Rest and Recover with AC ON DEMAND Video - Loving Kindness Meditation
Week 6
Day 1
Circuit 1 -
Plank Hip Twist - 40 sec
Full Plank - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Bodyweight Alternating Jump Lunge - 40 sec
Bodyweight Reverse Lunge - 40 sec
Bodyweight Reverse Lunge - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 3
Circuit 3 -
Fast Feet - 40 sec
The 180 Degree Spiderman Jump - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
Squat with a Kickback - 40 sec
Alternating hands to elbows plank - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
Burpee - 40 sec
Lying Straight Leg Raise - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
3D Lunge - 40 sec
3D Lunge - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 2
AC ON DEMAND Video - 30 Minute Step
Day 3
Circuit 1 -
Plank Hip Twist - 40 sec
Full Plank - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Bodyweight Alternating Jump Lunge - 40 sec
Bodyweight Reverse Lunge - 40 sec
Bodyweight Reverse Lunge - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 3
Circuit 3 -
Fast Feet - 40 sec
The 180 Degree Spiderman Jump - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
Squat with a Kickback - 40 sec
Alternating hands to elbows plank - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
Burpee - 40 sec
Lying Straight Leg Raise - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
3D Lunge - 40 sec
3D Lunge - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 4
Rest day or turn on AC ON DEMAND Video - 30 Minute Run or 30 Minute Cycle
Day 5
Circuit 1 -
Plank Hip Twist - 40 sec
Full Plank - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Bodyweight Alternating Jump Lunge - 40 sec
Bodyweight Reverse Lunge - 40 sec
Bodyweight Reverse Lunge - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 3
Circuit 3 -
Fast Feet - 40 sec
The 180 Degree Spiderman Jump - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
Squat with a Kickback - 40 sec
Alternating hands to elbows plank - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
Burpee - 40 sec
Lying Straight Leg Raise - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
3D Lunge - 40 sec
3D Lunge - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 6
AC ON DEMAND Video - 30 Minute Yoga
Day 7
Rest and Recover with AC ON DEMAND Video - 15 Minute Mindful Nature Walk
Week 7
Day 1
Circuit 1 -
Russian Twist - 40 sec
One Leg Clap Under Crunches - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Fast Feet - 40 sec
Sumo Squat Knee Up - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 3
Circuit 3 -
Heels To Heavens - 40 sec
Reverse Crunch - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
Bodyweight Squat With Calf Raise - 40 sec
Mountain Climber - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
High Knee Run - 40 sec
Single Leg Glute Bridge - 40 sec
Single Leg Glute Bridge - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
Plank Pike - 40 sec
Alternating Single Leg Plank - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 2
AC ON DEMAND Video - 30 Minute Step
Day 3
Circuit 1 -
Russian Twist - 40 sec
One Leg Clap Under Crunches - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Fast Feet - 40 sec
Sumo Squat Knee Up - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 3
Circuit 3 -
Heels To Heavens - 40 sec
Reverse Crunch - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
Bodyweight Squat With Calf Raise - 40 sec
Mountain Climber - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
High Knee Run - 40 sec
Single Leg Glute Bridge - 40 sec
Single Leg Glute Bridge - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
Plank Pike - 40 sec
Alternating Single Leg Plank - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 4
Rest day or turn on AC ON DEMAND Video - 15 Minute Core Barre
Day 5
Circuit 1 -
Russian Twist - 40 sec
One Leg Clap Under Crunches - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Fast Feet - 40 sec
Sumo Squat Knee Up - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 3
Circuit 3 -
Heels To Heavens - 40 sec
Reverse Crunch - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
Bodyweight Squat With Calf Raise - 40 sec
Mountain Climber - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
High Knee Run - 40 sec
Single Leg Glute Bridge - 40 sec
Single Leg Glute Bridge - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
Plank Pike - 40 sec
Alternating Single Leg Plank - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 6
AC ON DEMAND Video - 15 Minute Upper Body Barre & 15 Minute Lower Body Barre
Day 7
Rest and Recover with AC ON DEMAND Video - 30 Minute Sound Bath
Week 8
Day 1
Circuit 1 -
Bodyweight Alternating Jump Lunge - 40 sec
Frog Jump - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Single Leg Glute Bridge - 40 sec
Single Leg Glute Bridge - 40 sec
Swimming Pilates - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 3
Circuit 3 -
V Raise - 40 sec
Side Crunch - 40 sec
Side Crunch - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
Single Leg Squat Jump - 40 sec
Single Leg Squat Jump - 40 sec
Plank Hip Twist - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
Single Leg Glute Bridge - 40 sec
Single Leg Glute Bridge - 40 sec
Bodyweight Squat - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
Plank To Push Up - 40 sec
High Knee Run - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 2
AC ON DEMAND Video - 30 Minute Yoga
Day 3
Circuit 1 -
Bodyweight Alternating Jump Lunge - 40 sec
Frog Jump - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Single Leg Glute Bridge - 40 sec
Single Leg Glute Bridge - 40 sec
Swimming Pilates - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 3
Circuit 3 -
V Raise - 40 sec
Side Crunch - 40 sec
Side Crunch - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
Single Leg Squat Jump - 40 sec
Single Leg Squat Jump - 40 sec
Plank Hip Twist - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
Single Leg Glute Bridge - 40 sec
Single Leg Glute Bridge - 40 sec
Bodyweight Squat - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
Plank To Push Up - 40 sec
High Knee Run - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 4
Rest day or turn on AC ON DEMAND Video - 30 Minute Full Body Barre
Day 5
Circuit 1 -
Bodyweight Alternating Jump Lunge - 40 sec
Frog Jump - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 2
Circuit 2 -
Single Leg Glute Bridge - 40 sec
Single Leg Glute Bridge - 40 sec
Swimming Pilates - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 3
Circuit 3 -
V Raise - 40 sec
Side Crunch - 40 sec
Side Crunch - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 4
Circuit 4 -
Single Leg Squat Jump - 40 sec
Single Leg Squat Jump - 40 sec
Plank Hip Twist - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 5
Circuit 5 -
Single Leg Glute Bridge - 40 sec
Single Leg Glute Bridge - 40 sec
Bodyweight Squat - 40 sec
Rest - 20 sec
Repeat 4 times and then move to Circuit 6
Circuit 6 -
Plank To Push Up - 40 sec
High Knee Run - 40 sec
Rest - 20 sec
Repeat 4 times and then recover and cool down
Day 6
AC ON DEMAND Video - 15 Minute Run or 15 Minute Cycle
Day 7
Rest and Recover with AC ON DEMAND Video - 15 Minute Balance Meditation and 15 Minute Mindful Nature Walk
Congratulations you have finished this 8 Week Full Body Movement Program!
How are you feeling? Strong? Mobile? The best version of you?! Of course, all of the above, right?! You have the option to start this program over again or try one of our other amazing programs, guides, videos, live classes, or mix and match as you want. Enjoy and keep being your best self!!
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