Thursday
Friday
Saturday
Sunday
Back Day
Cardio Days
Full Body Workout
Simple Workout Day/ Rest
Warm Up
*10 minute warm up*
-5 laps
-Light jog on the spot (15 sec)
-Chest stretches (30 seconds)
-Kneeling Quad (15 sec for each leg)
Workout
-Over hand push down
[2o reps, 4 sets, 30lb]
-Good mornings
[23 reps, BW, 4 sets]
-Squats with weight
[15 reps, 20lb, 4 sets]
-Lat pull
[18 reps, 40lb, 4 sets]
Cool Down
-15 minute savasana
-15 second child's pose
-Light stretch
-Take a 5 minute walk
*Don't have to do all*
Music Choice
Watch the throne
Warm Up
*5 minute warm up*
-5 laps
-Light jog on the spot
Workout
YOGA (on video refrence page)
* The video has a cool down with it *
Warm up
-10 minute jog
-Toe touch (20 seconds)
Workout :WOD
-10 jumping lunges
-15 jumping squats
-1 minute wall sit
-30 mason twists
-20 sumo squats
- 50 Jumping Jacks
-Chest press hold
*REPEAT FOR 3 SET*
Cool Down
-30 minute savasana
Music Choice
Zumba Music
Warm Up
*10 minute warm up*
-5 laps
-Chest Stretches (30 sec)
-Calf stretch (10 reps, 2 sets)
-Power skips (30 seconds)
Workout
-40 high knees
-5 burpees
-60 jumping jacks
-30 Jumping lunges
-100m sprints
-30 second Flutter kicks
-20 Donkey kicks
*DO THREE SETS OF EACH*
Estimated duration 40 minute
Cool Down
-Child's Pose (30 seconds)
-Warrior Pose (30 seconds each side)
-Looking at the ceiling, while kneeling down (3o seconds)
-10 minute walk/jog
Musice Choice
Kanye West Mix