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.
Monday
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.
Tuesday
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.
Wednesday
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
Rhomboids
Wide Squat