The Eleventh Day

Videos of all the movements are listed below today’s instructions

The emphasis today moves to your core. Strengthening this part of your body is integral to getting you moving better and improving your posture.
We also introduce the Burpee, a one stop shop of an exercise that helps build strength and endurance. You will learn to love it!

  • Warm Up (5 minutes)
  • Set a timer (Gymboss is a good app for you phone) 30 Seconds activity and 20 seconds rest continuously for a total of 10 minutes ( 12 rounds)
  • You will perform 5 exercises for a total of 12 rounds
  • Bicycle Crunch
  • Crab Walk
  • Sand Lizard
  • Tea Towel Row
  • Burpee
  • Cool Down (5 minutes)

Workout Videos

Choose the most appropriate version of each exercise below. If you struggle with the full version, use the scaled version below it until you are comfortable enough to try again.
Remember don’t be a hero, it is more important to perform one “scaled” repetition correctly than to do 20 reps of the more advanced version of the exercise incorrectly.

Always fight for correct form.

Warm Up
Start by performing 5 slow and controlled reps of all the exercises.

Take your time to do a perfect repetition.

Then perform 10-15 repetitions of each exercise.
Move quickly between exercises to warm up your muscles and prepare your body for the workout ahead.

Main Workout

30 Seconds Work
20 Seconds Rest
15 Rounds

Bicycle Crunch

Crab Walk

Sand Lizard

Tea Towel Row


These go in order from beginner to advanced

  • Stage 1
  • Stage 2
  • Stage 3

Cool Down

  • Hold each position for 10-15 seconds on each side.
  • Perform each stretch 3 times