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!


Make sure to stay hydrated and stretch after your workout.

Click the + to view each exercise.

This week's theme is soccer!

Core Monday

Warm Up (30 sec each)

  • Alternating high knees slow
  • 2 Bottom half squats and rise
  • Jump rope/air jump rope
  • Side bends right/left

Main Set

30 second plank

15 Inchworms

20 Alternating Bird dog

25 Bicycle Crunches

30 Jumping Jacks

14 Shoot outs

Rest 1-2 minutes in between sets.  

Upper Body Tuesday  

Warm Up (30 sec each)

  • Arm circles – Forward/Backward
  • Kneeling pushups
  • Jumping jacks
  • Slow deadlifts

Main Set

20 Chest presses

20 Dead Rows

20 Bicep Curls

14 Triceps Kickbacks

15 Rotator Raises

1 minute plank

Rest 1-2 minutes in between sets.   

Core Wednesday

Warm Up (30 sec each)

  • Jumping Jacks
  • Standing Side Crunch
  • Inch Worm
  • Criss-Cross Crunches

Main Set

25 Bicycle Legs

15 Side Planks with Elbow Touches

15 Side Planks with Leg Raise

25 V-Ups

25 Flutter Kicks

20 Russian Twists

Rest 1-2 minutes in between sets.   

Legs Thursday

Warm Up (30 sec each)

  • Air jump rope
  • Front jog
  • Back-pedal jog-in-place
  • Bear crawls

Main Set

10 squats

10 front lunges

10 push ups

10 split squats

10 back lunges

1-2 minute plank

10 lateral lunges

10 burpees

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)

  • Inward hip rotations
  • Outward hip rotations
  • Forward Arm Circles
  • Backward Arm Circles
  • Jog in Place

Main Set

Choose a favorite core workout from the week

10 Planks with shoulder taps


Choose a favorite upper body workout from the week

10 Body Saws

Choose another core workout from this week

10 flutter kicks

Choose a favorite leg workout

1 minute wall sit (squat)


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!

Butterfly stretch


Standing quad stretch

Child's Pose

Cat-cow pose

Shoulder stretch