WEEK 4
THURSDAY
FRIDAY
SATURDAY
SUNDAY
!! DANCE ! !
VIDEO WORKOUT
CARDIO DAY
YOGA DAY
Warm up
*10 minute warm up*
-8 laps
-10 reps of V- jumps (1 set)
-8 stairs
Workout
-PUMP IT UP DANCE
*ULTIMATE DANCE WORKOUT MAKE REFRENCE TO VIDEO PAGE*
Cool down
-20 minute jog
-30 seconds Pretzel (for each leg)
-Alt leg lowering (2o seconds each)
Music Choice
Comes along with the video
Warm Up
*10 minute warm up*
-10 laps
-20 jump rope
-15 second chest strech
Workout
6 WEEK SIX PACK VIDEO
*LASTS FOR 30 MINUTE LONG*
-Do an 8 minute tabata at the end
-Jumping Squats
- Bicep Curls [15lb]
*MAKRE REFRENCE TO VIDEO PAGE*
Cool Down
- Ceiling stare (22 seconds)
-Plank (1 minute)
-Modifited Splits (10 seconds)
Music Choice
Comes along with the video
Music Choice
Kanye West's Album
Warm up
*15 minute warm up*
-10 calf raises (1 set)
-10 laps
Workout
-100m sprints x6
-20 high knees
-6 burpees
-20 jumping lunges
-20 donkey kicks
Cool down
-30 minute walk
The last two days are rest days. They give the body a chance to regain it's strength. Also it will help reduce the soreness. After these two days people are advised to restart the program again!
WARM UP
-10 laps
-30 second toe touches
WORKOUT: YOGA VIDEO FOR WEEK 1 *REFRENCE TO VIDEO PAGE* Cool down comes along with the video