6 exercises - 4 circuits - 1:00 work per exercise - 15 seconds rest - 30 second cycle rest after 6th exercise

1. Jumping jacks
2. Seated tap
3. Double lunge
4. Plank tap tap kick kick
5. Squat side step
6. Heel heel toe tap

6 exercises - 4 circuits - 1:00 work per exercise - 15 seconds rest - 30 second cycle rest after 6th exercise

1. Downward dog into knee reach
2. Alternate toe tap
3. Barrel toe reach
4. Plank walks
5. Lunge over
6. Tap back, breakers

6 exercises - 4 circuits - 1:00 work per exercise - 15 seconds rest - 30 second cycle rest after 6th exercise

1. Quick feet into high knees
2. Side plank crunches
3. Lateral lunges
4. Knee up, butt ups
5. Triple push up
6. Elbow slides

6 exercises - 4 circuits - 1:00 work per exercise - 15 seconds rest - 30 seconds rest after 6th exercise

1. Reverse lunges
2. Single leg bridges
3. Starfish
4. Glute extentions
5. Split squat
6. Power skip

4 circuits - 6 movements - 1:00 work - 15 seconds rest - 30 seconds cycle rest

1. Single leg reach
2. Pigeon pose
3. Hip twists
4. Prayer squats
5. Spread em reaches
6. Squat knee twists

6 exercises - 4 circuits - 55 seconds of work per exercise - 12 seconds rest after each exercise - 40 second rest after each circuit

1. Double lateral lunge
2. Couch dips
3. Macarena planks
4. Push up shoulder tap
5. V-sit kick reaches
6. 5x Jumping jack, squat clap ladder

Go at your own pace a...

1. Side leg lift
2. Lateral lunge hop
3. Frog thrust
4. Down dog leg kick
5. Double lunge
6. Fire hydrants

1 Minute work - 15 seconds rest - 30 second rest after 6th exercise

1. High knee cow pets
2. 4 tap plank
3. Mountain climbers
4. Crab taps
5. Shuffles
6. Leg raise

6 exercises - 4 circuits - 55 seconds work - 12 seconds rest - 40 second cycle rest after each circuit

1. Sprint, hops
2. Knee crunch claps
3. Push up, double high knee
4. Plank star opens
5. In and out squat crossed crunch
6. Tap back, punches

1. Cat cow
2. Hip flex leg up
3. Leg over hugs
4. Butt reaches
5. Cross pulls
6. Butterfly

Take the FITSQR challenge with this 4 week program! This month's workout consist of body weight exercises only. You won't need any weights to complete the circuit. This is the ideal at home workout program. Follow the workout schedule to make sure you are doing the proper workout of the day. We ...

1. Jumping jacks, roundhouse kicks
2. Spider-Man plank
3. Skip crunches
4. Single leg overhead rainbows
5. Heel taps
6. Side plank crunches

1:00 work - 15 seconds rest - 30 second cycle rest after 6th exercise.

1. Sumo jacks
2. Couch thrusts
3. Sumo back steps
4. Plank leg ups
5. Donkey kicks, leg ups
6. Squat pulse jump

1:00 work - 15 seconds rest - 30 second cycle rest after 6th exercise

1. Reverse lunge pulse
2. Butterflies
3. Single leg couch thrusts
4. Prisoner squats
5. Heel pulses
6. Side steps

1. Side step jump shot
2. vsit crunch
3. Bear crawl
4. Mini crunch punch

1. Side plank extensions
2. Squat opens
3. Side scissor
4. 90 extension