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 ROCK CLIMBING

Click the + to view each exercise.

Monday

Warm Up (30 sec each)

  • Jump rope
  • Side lunges
  • Reverse lunges
  • Inchworms

Main Set

15 Pushups

20 Flutter kicks

10 Russian Twists

20-20-20 Plank

20 Bicycle crunches

10 Superman holds

Rest 1-2 minutes in between sets.  

Tuesday  

Warm Up (30 sec each)

  • Arm circles
  • Jumping jacks
  • Shoulder shrugs
  • Back slaps, open hands wide and hug self

Main Set

Wrist Flexion (Palm Down & Palm Down)

20 Bicep Curls

20 Overhead Extensions

20 Dips

20 wide rows

Rest 1-2 minutes in between sets.  

Wednesday

Warm Up (30 sec each)

  • Cross Jacks
  • Jogging with High Knees
  • Arm Circles
  • Hip Circles
  •  

Main Set

20 Mountain Climbers

20 V-Sits

1 minute planks with arm extensions

20 Bent Knee Sit Ups

30 second C-Crunch

 

10 Body Saws

20 Push Ups

Rest 1-2 minutes in between sets.  

Legs Thursday

Warm Up (30 sec each)

  • Jump rope in place
  • Single leg hops (30 seconds per side)
  • Bicycle kicks
  • Bear crawls
  • Butt kicks

Main Set

20 wide squats

1 - min plank

10 squat jumps

20 plank rotations (10 per side)

10 Alternating front lunges

10 backward stepping lunges

20 single leg glute bridges (10 per side)

Rest 1-2 minutes in between sets.  

 

Friday - Putting It All Together!

Warm Up (30 sec each)

  • Jog in Place
  • Arm Circles
  • Chest Extensions
  • Torso Extension

Main Set

20 Moutain Climbers

Your choice of core exercise

20 reverse leg lunges with leg lifts

Your choice of leg exercise

15 Push Ups

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20 forearm plank reach outs

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Your choice of arm exercise

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