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.

This week's theme is hockey!

Core Monday

Warm Up (30 sec each)

 

  • Jumping jacks
  • Knees to chest, alternate
  • Inchworms
  • Wide squats

Main Set

15 dead bugs

20 second plank

10 star abs

15 russian twists

30 second side plank (r/l)

20 bird dogs

Rest 1-2 minutes in between sets.  

Upper Body Tuesday  

Warm Up (30 sec each)

  • Run in place
  • Arm circles forward/back
  • Shoulder rolls f/B
  • Jump rope/air jump rope

 

Main Set

20 deadrows

20 push ups

20  chest presses

20 renegade push ups

20 overhead presses

20 side raises

Rest 1-2 minutes in between sets.  

Core Wednesday

Warm Up (30 sec each)

  • Reverse Lunge High Kick
  • Cross Jacks
  • Standing Side Crunches
  • Bend over Twists

Main Set

20 body saws

20 supermen

20 mountain climbers

20 hip bridges

20 leg raises

20 leg extension

Rest 1-2 minutes in between sets.   

Legs Thursday

Warm Up (30 sec each)

  • Jog in place
  • Burpees
  • Butt kicks
  • Jumping jacks

Main Set

20 forward lunges

20 walking squats

10 reverse lunges 

20 squat pulses

10 side lunges

10 squats with lateral leg raise

30 second squat

20 plank rotations

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)

  • Jog in place
  • Arm circles back and forth
  • Inchworms
  • Mountain climbers

Main Set

20 side raises

Choose a favorite upper body exercise

15 dead bugs

  

Choose a favorite core exercise

30 squats

Choose your favorite leg exercise

20 renegade push ups

Rest 1-2 minutes in between sets.

Don't Forget To Stretch!

Below is a stretch routine to incorporate into your workouts.

Thank you for all your suggestions!

Child's pose - 30 sec

 

Seated forward bend - 30 sec

Seated straddle - 30 sec

Pigeon - 30 sec

Extended leg squat - 30 sec

Plank pose - 30 sec