Day 12: Put It All Together

Day 12 brings multiple movement patterns into play. Stay balanced, move with confidence, and keep stacking quality reps as you work through the workout.

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Warm-Up (5 minutes)

Short walk plus dynamic movements to prepare your body:

• Bodyweight squats
• Walking lunges
• Plank hold (30 seconds)
• Arm circles
• Bird dog holds (15 seconds each side)

Main Workout (25 minutes)

Movements

1. Bird Dog with Upper Body Resistance (both sides)
2. Split Squat with Overhead Tricep Extension (both legs)
3. Two-Arm Front Raise
4. Oblique Crunch (both sides)
5. Prone Hamstring Curls (both legs)

Workout Format

45 seconds work | 15 seconds rest | 4 rounds total

Complete each exercise for 45 seconds, then rest 15 seconds before moving to the next exercise. For bilateral movements (marked "both sides" or "both legs"), work one side for 45 seconds, rest 15 seconds, then work the other side for 45 seconds, rest 15 seconds before moving to the next exercise. After completing all exercises on both sides, that's 1 round. Repeat for 4 total rounds.

Exercise Demos

Not sure about an exercise? No problem. Watch the demos below to see exactly how each movement should look.

1. Bird Dog with Upper Body Resistance (both sides)

2. Split Squat with Overhead Tricep Extension (both legs)

3. Two-Arm Front Raise

4. Oblique Crunch (both sides)

5. Prone Hamstring Curls (both legs)

Cool-Down (5 minutes)

Take time to stretch and recover:

• Quad stretch (30 seconds each leg)
• Hamstring stretch (30 seconds each leg)
• Hip flexor stretch (30 seconds each side)
• Spinal twist (30 seconds each side)
• Cat-cow stretch (1 minute)
• Child's pose (1 minute)
• Deep breathing (1 minute)

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💪 Pro Tips

• Stay centered in bird dog: Don't let your hips rotate - keep them square to the ground
• Control the eccentric: Slow down the lowering phase on all movements for maximum benefit
• Engage your core constantly: Every exercise here challenges stability - keep that core tight
• Quality over speed: These patterns require coordination - nail the movement before adding speed