WEEK 3
THURSDAY
FRIDAY
SATURDAY
SUNDAY
LEG DAY
Body Sculpting
Warm up
*10 minute warm up*
-8 laps
-20 jumping jacks
-15 reps of V- Jumps
-Side step lung (2o seconds)
Workout
-8 stairs
-30 squats
-40 calf raises
-1 minute wall sit x2
-20 jumping lunges
-50 jumping jacks
*REPEAT 3 REPS OF THIS EXERCISE*
Cool Down
-Alt leg lowering (20 seconds)
- 1 minute plank
-Light jog for 10 minute
AB'S DAY
5K RUN
Music Choice
Big Sean's mix
Warm Up
*10 minute warm up*
-8 laps
-Standing hamstrings (5 reps, 1 set)
-30 seconds of toe touch
Workout
This body sculpting video is a video that explores cardio, balance and calorie buring exercise that is benefical for the heart.
It lasts for 30 minutes, it is recommened to do 8 stairs after this !
Cool Down
- 1 minute side plank (30 sec for each side)
-30 sec of straddle set
-1 minute of plank
Music Choice
Techno Dance Music
Warm Up
* 15 minute warm up*
-8 laps
-Chest streches (3o seconds)
-20 jumping jacks
Workout
-3o mason twists
-20 sit ups
-1 min bicycle
-30 seconds v-ups
-25 butt-ups
*REPEAT 3 REPS*
Cool Down
-30 min walk
As stated in one of my goals I want to improve my 5k run time. On this day set up a 5k route in your neighbourhood, then make sure you have a timer with you! Don't cheat. Just Run
Music Choice
Loft's Mix