Day 1 Shoulder Bridge to Single Leg Bridge Lying on your back with your feet planted on the floor raise your hips so that your legs and abdomen form a straight line. Do 25 reps. Then, repeat the motion, this time straightening your leg so that it is perpendicular to your chest. Do 25 reps, then switch to your right leg for another 25 reps. Day 2 Kneeling Back Kick to Superman On all fours, kick your left leg straight behind you. Do 25 reps, then repeat the motion on your right side for another 25 reps. Lie face down with your legs straight and your arms straightened on either side of your head. Move your arms and legs in a flutter-like motion for 8 to 10 breaths. Day 3 Kneeling Back Kick to Side-Lift Kneeling on all fours, kick your left leg straight behind you. Return to all fours, then lift your leg at a 90 degree angle out to the side, hinging at the hips. Perform 25 reps on each side. Day 4 Kneeling Roundhouse Kicks Kneeling on all fours, kick your left leg out to the side in a roundhouse motion. Perform 25 reps on each side. Day 5 Leg Lift to Diagonal Hold Kneeling on all fours, lift one leg up to the ceiling, keeping it straight and bending your arms so your face is near the floor. Bring your knee to your chest, contract your glutes and then shoot your leg back up. Do 25 reps. On the 25th rep, lower your chest to the floor and hold your leg in the air for 30 seconds. Day 6 Squat with a Diagonal Reach Place your feet slightly wider than shoulder-width apart. As you squat down, bring your straightened arms to either side of your left foot. Rising from squat position, reach your arms up to the ceiling on your right side. Do 25 reps per side. Day 7 Squat to Back Leg Lift Place your feet slightly wider than shoulder-width apart. Squat down, pushing your weight into your heels. As you rise out of squat position, lift your left leg behind you. Switch legs with every rep. Do 2 sets of 30 reps. Day 8 Squat Jumps Place your feet slightly wider than shoulder-width apart. Squatting down, bring your fingertips to the floor. Explode out of squat position, jumping into the air as you reach your hands to the ceiling. Do 3 sets of 25 reps. Day 9 Squat Side Taps With your feet slightly wider than shoulder-width apart, squat down, pushing into your ankles. Stay in this position as you tap your left leg out to the side then bring it back to center. Do 25 reps on your left, then perform 25 on your right. Day 10 Squat Lateral Shuffle With your feet slightly wider than shoulder-width apart, squat down, pushing into your ankles. Stay in this position as you shuffle 3 times to the right and touch the ground. Then, shuffle 3 times to the left and touch the ground. Repeat this pattern 10 times to complete a set. Do 3 sets. Day 11 Bent Squat Perform a squat with your feet wide apart, toes turned out, heels down. Hold for 3 seconds. Rise to standing position. That’s 1 rep. Do 25 reps. Day 12 Start with your heels together. Step your left foot out to the side so that it lands past your shoulder and lower into a squat. Return to starting position and perform 20 reps before switching to your right side. Day 13 Plie Squat on Toes Start with your feet slightly wider than shoulder-width apart. Hold your arms in front of your chest and cross the fingers of one hand over the other. Perform a squat with your right heel lifted (keeping the toes on the ground). Do 25 reps before switching to the other side. Then, lift both heels off the ground and continue squatting on your toes for another 25 reps. Day 14 Arabesque* Standing on your right leg with your knee slightly bent, extend your left leg and right arm. Your left arm should be raised to shoulder height. Hinging at the hips and engaging your glutes, bring your left foot to the floor. Raise the leg back to starting position. Do 25 reps on each side. Day 15 Arabesque to Warrior III Perform the Arabesque (see Day 14) exercise for 25 reps on your right side. Then move into Warrior III. Stand on your right leg and hold your arms out so that your body forms at T. Hold for 30 seconds. Repeat on your left side. Day 16 Reverse Lunge With Front Kick Step your right leg back into a reverse lunge and punch out your arms at chest height, making fists with your hands. As you return to a standing position, kick out your right foot and move your arms to your sides. Do 25 reps on each side. Day 17 Reverse Lunge With Front Kick to Single Deadlift Step your right leg back into a reverse lunge, punching your arms forward at chest height. As you return to a standing position, kick your right leg in front of you, moving your arms to your sides. Standing on your left leg, hinge at the hips and reach your hands down to your toes then bring them back to chest height as your right leg swings behind you. Do 25 reps on each side. Day 18 Chair Pose to Alternating Reverse Lunge Standing with your feet together, bend your knees as if you’re sitting in a chair. Extend your arms at chest level, pointing your fingers. Bring your right leg back into a reverse lunge. Continue alternating legs for 30 reps. Do 2 sets. Day 19 Chair Pose Butt Burner Standing with your feet together, bend your knees as if you’re sitting in a chair. Step your left leg out to the side, then return to starting position. Step your left leg behind you. That’s 1 rep. Do 25 reps on each side. Day 20 Chair Pose Side Steps Begin in Chair Pose with your arms out in front of you. Staying low, take a giant step to your right, then quickly take a giant step to your left. Do 20 reps. Repeat this movement for an additional 30 reps, pretending you are jumping over a box to increase the intensity. Day 21 Skaters Starting in squat position, step your your right leg to the right, sweeping your left leg behind you as you reach your left arm across your torso. Then, jump to your left side, bringing your right leg behind you. Do 50 reps. Day 22 Skaters With Floor Touch Starting in squat position, step your your right leg to the right, sweeping your left leg behind you as you touch your left arm to the floor. Then, jump to your left side, bringing your right leg behind you touching your left arm to the floor. Do 50 reps. Day 23 Side Lunge to Balance Hold Lunge out to your right side. Return to center, bringing your right knee up so that your leg forms a 90-degree angle and lift your arms to the ceiling. Continue on the right side for 25 reps. Repeat on the left side. Day 24 Side Lunge to Outer Thigh Leg Lifts Lunge out to your right side, then return to center, lifting your arms up to the ceiling. Do 20 reps. Then, lifting your arms to create a T with your body, raise your right leg straight out to your right side. Do 20 reps. Repeat on your left side. Day 25 Side Lunge to Warrior III Hold Lunge out to your right side, then return to center while lifting your arms to the ceiling. Do 20 reps. Then, standing on your left leg, hold Warrior III position (stand on your right leg and hold your arms out so that your body forms at T) for 30 seconds. Repeat on your left side. Day 26 Double Snap Kicks You’ll perform two roundhouse kicks during a single rep of this exercise: one slightly lower than hip height and one at the height of your range of motion. To start, bring your fists just below your chin and turn your hips so that they’re square with your left foot. Then bring your right leg up and perform the lower, then higher roundhouse kicks. Do 25 reps on each side. Day 27 Side Kicks Start with your fists just below your chin. Bring your right knee to hip height, then push out into a side kick. Do 25 reps on each side. Day 28 Balancing Back Kicks Standing with your feet together, bend your knees as if you’re sitting in a chair. Balancing on your left leg, kick your right foot back behind you. Do 25 reps on each side. Day 29 Plank Walk Ups Begin in plank position. Bring your left foot up to your hands and follow with your right so that you’re in squat position. Leading with your left foot, step back into plank position. Do 10 reps on each side. Day 30 Power Jacks Perform 3 traditional jumpin jacks. On the fourth jump, jump as high as you can. Repeat these 4 moves 15 times.