MONDAY
TUESDAY
WEDNESDAY
AB''S DAY
BACK DAY
FULL BODY WORKOUT
Warm Up
*10 minute warm up*
-15 jumping jacks
-5 laps
-10 V- jumps
-Walking Quad Stretch (15 sec for each leg)
Workout
JUMP ROPE 'N' ABS CIRCUIT
*Make refrence to the workout refrench page*
Cool down
-Savasana for 20 minutes.
-Light jog for 5 minute
-Toe touch (15 reps)
- Calf Raise Down (20 seconds)
-Stretch Lying (15 seconds)
Music Choice
Talk that talk album
Warm up
*5 minute warm up*
-8 stairs
-Kneeling Quad (15 seconds for each leg)
-Chest stretches (30 seconds)
Workout: WOD
-20 arm circles
-2o sec high knees
-5 reps burpees
-45 seconds superman
-30 seconds jumping jacks
-30 seconds mountain climbers
-15 reverse fly
-15 reps lateraly raises
*REPEAT 3 SETS FOR IT *
Cool Down
-Bike Riding
-Jog on the spot for 30 seconds
-Walk for 15 minutes
-Calf Raise Down (2o seconds)
-Shake it out!
Music Chocie
Shakira's Album
Warm up
*10 minute warm up*
-5 laps
-Ankle stretches
-15 jumping jacks
-Toe touch (15 seconds)
-Power skips (15 seconds)
Workout: WOD
-50 jumping jacks x2
-10 push-ups
-40 mason twists
-10 squats
-20 lunges for each leg
-:30 superman
10 tricep dips
-1 0 side lunges
-50 bicycles
*DO 2 SETS OF THIS WOD*
Cool Down
-Straddle Sit (15 seconds)
-Spirals (15 seconds)
-Plank (1 minute)
Music Choice
T-Pain and Miley Cyrus Mix