Workouts for Monday through Friday

Repetition Levels:

Warm: 1-3 sets
Hot: 5 sets
Sizzling: 7 sets

You choose your pace. Concentrate on form and not speed!

NEW STRETCH ROUTINE!

Make sure to stay hydrated and stretch after your workout.

Click the + to view each exercise.

Core Monday

Warm Up (30 sec each)

  • Jumping jacks
  • Alternating Front Kicks
  • Easy front jabs
  • Slow squats

Main Set

20 Alternating jabs with a crunch

10 Slow side rotations (option w/weight)

10 Side jack knives

10 Push ups

15 Hollow leg raises

1 minute plank

Rest 1-2 minutes in between sets.  

Uppercut/hook & Round House Tuesday  

Warm Up (30 sec each)

  • Arm circles
  • Hip circles
  • Side bends
  • High knee run/jog

Main Set

5 rounds – Slow to fast uppercuts (10 slow-10 fast)

15 Round house set ups, each side

5 rounds – Slow to fast hooks (10 slow-10 fast)

20 Round house kicks, each side

5 rounds - 20 - 2Uppers/2 Hooks

3 rounds - 10 Repeater roundhouse kicks

Rest 1-2 minutes in between sets.   

Core Wednesday

Warm Up (30 sec each)

  • Jumping Jacks
  • Side Lunges
  • Reverse Lunges
  • Jog In Place

Main Set

15 pushups

15 Burpees

20 Russian Twists

20 Alternating Plank and Reach

20 Bicycle Crunches

20 seconds of Flutter Kick

Rest 1-2 minutes in between sets.   

Jab/Cross & Front/back Kick Thursday

Warm Up (30 sec each)

  • Slow jabs
  • Wide Squats
  • Leg swings R/L
  • Arm circles

Main Set

5 rounds – Slow to fast jabs (10 slow-10 fast)

30 seconds - Alternating front kicks

5 rounds – Slow to fast crosses (10 slow-10 fast)

30 seconds - Alternating back kicks

5 rounds - 20 – 2 Jabs/ 2 Crosses

3 rounds – 10 Alternating front kicks to 10 Alternating back kicks

Rest 1-2 minutes in between sets.

 

Full Body Friday

We’re pulling it all together! We’ve worked on specific locations all week—now let’s put it all to good use. You will also get to choose a few of your own sets (review core and leg exercises to choose from).

Warm Up (30 sec each)

  • Jumping jacks
  • Side lunges
  • Trunk claps
  • March in place

Main Set

25 flutter kicks

Choose your favorite exercise from Dryland Tuesday!

20 squats to streamline

Choose your favorite exercise from core wednesday!

1 min plank

Choose your favorite exercise from dryland thursday! 

Rest 1-2 minutes in between sets.

Don't Forget To Stretch!

Below is a stretch routine to incorporate into your workouts.

New Swimming-Themed Yoga 

Thank you for all your suggestions!

Cat-cow pose

Upward to Downward facing dog

 

Humble warrior pose 

Locust pose