MONDAY
TUESDAY
WEDNESDAY
BACK DAY
ANDERSON WOD
ZUMBA DAY
Warm Up
*10 minute warm up*
-Chest streches (30 seconds)
-Standing hamstrings (5reps, 1 set)
-8 laps
Workout
-15 reps of front kicks
-20 reps of reverse fly (15lb)
-1 minute shoulder-tap planks
-:30 seconds mountain climbers
-50 sec high knees
-15 reps of lateral raises
-1 minute of jumping jack
*DO 4 REPS OF THIS EXERCISE*
Cool- Down
-30 sec of straddle sit
-30 sec of modified splits
-15 sec of pretzel for each leg
Music Choice
P-Diddy's old school mix
Warm up
*5 minute warm up*
-Strech for 40 seconds
-3 laps
-30 seconds of toe touch
Workout
The Anderson WOD is when you repeat the same exercise for a given amount of time.
-5 burpees
-10 push ups
-15 mason twists
-20 squats
-25 crunches
100m sprints (back and forth =1)
For this WOD repeat it over and over for 30 minutes
*Try to see how many rounds you can do*
Cool Down
-30 sec of kneeling hip flexor
-1 minute side plank (30 for each side)
Music Choice
Britney Spears
Warm up
*10 minute warm up*
-10 laps
-30 seconds toe touch
Workout
Zumba is a fun workout dance routine that consists of cardio and the exploration of several foot movements and balance. A 30 minute video is in the video schedule.
* MAKE REFRENCE TO THE VIDEO SCHEDULE*
Cool Down
-Alt leg lowering (30 seconds each)
-Savasna (20 mins)
-15 minute walk or jog
Music Choice
Nicki Minaj: Pink Friday