Exercises for 3 regions of the body: each month has a different focus (see schedule down below).

Pick 4-5 exercises from main focus region, 3 from sub-focus region and 1-2 from remaining region. One minute per exercise.

Core region:

• Elbow-to-knee crunches - upper abs
• Crunches / sit-ups - lower abs
• Penguin crunches (arch sideways) - obliques
• Twist/cross crunches - obliques
• Candlesticks - whole core (dynamic)
• V-sit crunches - whole core (dynamic)
• Mountain climbers - whole core (dynamic)
• Pendulum plank - whole core (dynamic)
• Hollow hold - whole core (static)
• V-sits - whole core (static)
• Planks - whole core (static)

Hip flexors / glutes region:

• Seated leg lifts - flexors
• Rolling bridges + extension - flexors
• Hydrants - glutes
• Donkey kicks - glutes
• Leg lifts (outer + inner) - glutes
• Squats - glutes
• Roll-out lunges (also in stretching) - glutes through whole range of motion
• Single-leg Romanian deadlift - glutes through whole range of motion

Arms region:

• Push-ups
• Crab walk
• Burpees
• Caterpillar walk

Credit: Sterroids, The Parliament of Pain, The Hague Roller Derby. Sept 2020.

Schedule of focus regions for muscle conditioning:

Month 1

• main focus, 4-5 exercises: arms
• sub-focus, 3 exercises: hip flexors / glutes
• other, 1-2 exercises: core

Month 2

• main focus, 4-5 exercises: hip flexors / glutes
• sub-focus, 3 exercises: core
• other, 1-2 exercises: arms

Month 3

• main focus, 4-5 exercises: core
• sub-focus, 3 exercises: arms
• other, 1-2 exercises: hip flexors / glutes

Month 4

• main focus, 4-5 exercises: core
• sub-focus, 3 exercises: hip flexors / glutes
• other, 1-2 exercises: arms

Month 5

• main focus, 4-5 exercises: hip flexors / glutes
• sub-focus, 3 exercises: arms
• other, 1-2 exercises: core

Month 6

• main focus, 4-5 exercises: arms
• sub-focus, 3 exercises: core
• other, 1-2 exercises: hip flexors / glutes