X2 Balance & Power Week 4

So here it is everyone -- the last work out of Phase 1!  I'm pretty excited because I think that I've really improved on the Balance & Power workout.  It's also the workout in which I groan and grunt the most throughout.

Sphinx to Plank Plyo Bounce [on floor, one arm at a time]: 6 -->6
1-Leg Plyo Squat Reach: 7 Right/8 Left --> 9 Right/10 Left
Russian Twist: 12 (no weight) --> 29 (holding 8 lb med ball)
Sphinx to Plank Roll Up [on floor]: 8 --> 12
4-Direction 1-Leg Squat Hop: 0 (hard on knee) --> 8 R/L with no touches!
Forearm Alternating Side Plank: 6 each side --> 11 each side
Decline Sphinx Plank Press [on floor]: 5 --> 8
Weighted Katherine: 20 with 3 lb --> 30 with 3 lb
Plank X Crunch: 5 --> 14
Renegade Row 1/2 Lolasana: 8 with 3 lb --> 12 with 3 lb
Glute Bridge Roll Out: 20 --> 22
Over/Under Boat: 14 --> 24
Warrior 3 Row Press: 8 with 3 lb --> 9 with 10-12 lbs
Split Lunge: 5 Right/7 Left --> 9 Right/Left
Crawly Crab Press [on floor]: 6 Right/Left no weight --> 8 Right/Left 3 lb.
Lateral Plyo Push Up [on floor]: 4 --> 12
Lunge Kneel Knee Raise: 10 Right/Left 4-6 lbs --> 10 Right/Left 10-12 lbs
X Plank Spider Twist: 7 --> 15
Dumbbell Row to Side Plank: 5 Right/Left 3 lbs --> 10 Right/Left 3 lbs
Super Burpees [on one leg]: 5 Right/Left --> 5 Right/Left
Plank Ball Crunch [on small footstool]: 12 --> 20


Calories Burned = 641 (compared to 777 in Week 1)
Average Heart Rate = 134 (compared to 142 in Week 1)
Peak Heart Rate = 176 (compared to 178 in Week 1)