WEEK 2
THURSDAY
FRIDAY
SATURDAY
SUNDAY
ARM DAY
CIRCUIT DAY
CARDIO DAY
PILATES
Warm up
-5 laps
-8 stairs
WORKOUT
PILATES VIDEO
*Make Refrence to the video page*
Cool Down
-Straddle Sit (30 seconds)
-5 minute walk
-Plank (1 minute)
Warm up
-Kneeling Quad (15 seconds for each leg)
-Chest stretches (30 seconds)
-Toe touch (15 seconds)
-10 V- jumps
Workout
-1o push-ups
-15 back rows
-15 dumbell pullover
-15 Tricep Curls
-20 Bicep Curls
-:30 Bicep Pulse
*Use 15.5lbs*
*REPEAT 3 SETS FOR IT*
Cool Down
-Savasana for 20 minute
-Light jog for 5 minutes
Music Choice
Beyonce's Mix
Music Choice
Kings of Leon
Music Choice
Nature Music
Warm up
-6 stairs
-5 laps
-10 reps of v-jumps
Workout
-1 minute plank (forearm)
-I minute lunges
-I minute squats
-1 minute push ups
-2 minute step squats
-30 sec burpees
-I minute jump rope
-1 minute mason twist
-I minute bicep curls
- 1 minute wall sit
*DO FOR 2 SET*
*USE 15LB WEIGHTS*
Cool Down
-Slow jog (5 minute)
-Spirals (15 seconds for each leg)
-Calf strech (15 seconds each leg)
-Prone Bridge
Warm up
-8 stairs
-8 laps
Workout - Card Game
-30 squats (spade)
-40 calf raises (hearts)
-30 lunges (diamonds)
-1 minute wall sit x2 (clubs)
-40 sumo squats (kings, jacks, queens)
Cool Down
-Strech lying (15 seconds)
-Straddle Sit (15 seconds)
-Walk for 20 minute