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!


This week's theme is ROWING

Click the + to view each exercise.


Warm Up (30 sec each)

  • Jumping jacks
  • Torso twist
  • High knees
  • Butt kicks

Main Set

30 Alternating oblique twists

30 second Plank

15 Vsits

30 Mountain Climbers

30 Russian Twists

45 second plank

Rest 1-2 minutes in between sets.  


Warm Up (30 sec each)

  • Half Jacks
  • Arm Circles
  • Jogging-shuffle
  • Chest Extensions

Main Set

20 tricep dips

20 jabs

20 shoulder taps

20 Renegade pushups

20 overhead presses

20 Inch worms

20 Push Ups

Rest 1-2 minutes in between sets.  


Warm Up (30 sec each)

  • Jog in place
  • Jumping Jacks
  • Crunches
  • Hip Circles

Main Set

20 Lateral Leg Rises

20 Hip Rises

20 Jack-Knifes

20 leg criss crosses


3-20 seconds side plank


3-20 second superman

20 push ups

Rest 1-2 minutes in between sets.  

Legs Thursday

Warm Up (30 sec each)

  • Torso twists
  • Hip circles
  • Small arm circles
  • Large arm circles

Main Set

10 bird dog stretches

10 front lunges

20 wide squats

10 reverse lunges

1 minute plank

10 jump squats

20 glute bridges

Rest 1-2 minutes in between sets.  


Friday - Putting It All Together!

Warm Up (30 sec each)

  • Hinge and reach
  • Cat-cow pose
  • Floor angels
  • Jog in place

Main Set

20 pushups

Your choice of upper body exercise

10 burpees

Your choice of core exercise

20 squat lunge

Your choice of leg exercise

10 bird dog exercises

Your choice of favorite exercise

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!

Inhale, reach hands over head, Exhale lower hands (count of 4 each way)

Rotating Wrist and Forearm Stretch

Squatting Leg-out Adductor and Groin Stretch

Standing High-leg Bent Knee Hamstring Stretch


Wide Squat