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!

Click the + to view each exercise.

Core Monday

Warm Up (30 sec each)

  • Slow squats
  • Torso rotations
  • Side to side single leg alternating hops
  • Arm circles forward/back 

Main Set

25 alternating knees to elbows

25 flutter kicks

25 planks with heel lift

25 jumping jacks

25 Head/body jabs (Right then left)

20 squats with lateral leg lifts

Rest 1-2 minutes in between sets.  

Cardio Tuesday

Warm Up (30 sec each)

  • Run in place
  • Hip circles (switch directions)
  • Butt kicks
  • Easy side lunge

Main Set

20 Air jacks

20 alternating front kicks (jump option)

20 squat jumps

20 repeater knees (right then left)

20 backwards stepping lunges

20 mountain climbers

Rest 1-2 minutes in between sets.   

Core Wednesday

Warm Up (30 sec each)

  • Run in place
  • Hip circles (switch directions)
  • Butt kicks
  • Easy side lunge

Main Set

20 bicycle crunches

Hollow-body rock hold for 30 seconds

Jog in place for 30 seconds

 20 side planks (right then left)

 20 second plank

20 marching hip bridges

Rest 1-2 minutes in between sets.   

Cardio Burn Thursday

Warm Up (30 sec each)

  • Jog in place
  • Mountain climbers
  • High-knee jogging

Main Set

10 push ups

20 air jump rope (or w/ jump rope, if available) (medium pace)

10 burpees

30 air jump rope (fast pace) 

20 butt kicks

15 glute bridges 

Rest 1-2 minutes in between sets. 

Full Throttle 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)

  • Squats
  • Mountain climbers
  • Jumping jacks
  • Choose your favorite warm-up exercise from this week! 

Main Set

1 minute plank

10 burpees

choose your favorite core exercise from this week

20 foward lunges (alternating)

10 squat lunges

20 backwards stepping lunges (alternating)

Choose your favorite leg exercise from this week

Rest 1-2 minutes in between sets.