WORKOUTS FOR THE WEEK
CARDIO FOR THE DAY: COMPLETE AT LEAST 20-30 MINS OF CARDIO PLUS WORKOUT
option 1
WORKOUT TYPE : AMRAP (AS MANY ROUNDS AS POSSIBLE)
CHOOSE TIME : 45 SECS OR 1 MIN / CHOOSE ROUNDS TO COMPLETE: 5, 8, OR 10
4 JUMPING JACKS + 2 SQUATS
8 MOUNTAIN CLIMBERS + 4 PLANK JACKS
4 BURPEES + 2 PUSH UPS
8 SUITCASE + 2 RUSSIAN TWIST
OPTION 2
WORKOUT TYPE: STRENGTH TRAINING
WEIGHT SUGGESTED FOR THIS WORKOUT: 5-15 LBS
4 X 15-20
OPTION 3
15-20 MINUTES OF WALKING / 2 MILE WALK
3 X 10-15
SIDE STEP JUMPING JACKS
CHAIR SQUATS
HIGH KNEES
DUMBBELL JABS
WALL PUSH UPS
Pyramid Workout
Add 1-2 miles walk/run to this workout
*10 each leg
*20 each leg
Upper Body Workout (Dumbbells/Bands Needed)
3 x 15-20 Reps (weight 5lb - 12 lb)
4 x 10-12 Reps (weight 15 lb and up)
Bicep Curls (Seated/Standing)
Seated Overhead Press
Overhead Extension - https://youtu.be/QbuaXgugLtg?t=18
Upright Row - https://youtu.be/8py31vJppUc?t=42
Push Ups
Shoulder Taps- https://youtu.be/gWHQpMUd7vw
Leg Day (Dumbbells can be added)
3 x 15-20 Reps
4 x 10-12 Reps
Sumo Squat (wide stance; can add dumbbells)
Lunges (Forward/Walking/Reverse)
Calf Raises
Curtsy Lunges
Hip Thrust
Step Ups (holding dumbbells optional)
*Dumbbell Deadlift (optional)
1o MIN AMRAP
Set a timer for 10 minutes and complete each exercise for 8 reps (you have two AMRAP’s below)
Burpees
Hand Release Push Ups
Lying Leg Raises
Plank to Push Ups (start on elbows, then walk hands up to full plank)
Knee Tucks
**Take a rest for 2-3 minutes before the next AMRAP
Lunges
Walkouts
Alternating Toe Touch
Jump Squats
Toe Taps
Laps workouts (find a track, treadmill, or loop in your neighborhood)
Walk 1:00 min
Run :30 secs
Walk :30 secs
Run :30 secs
Walk :30 secs
Run :30 secs
Walk :15 secs
Run :30 secs
Walk :15 secs
Run :30 secs
(Total to 5 mins; repeat for 20-30 minutes)
After laps complete 50 reps of sit ups, plank dips, or lying leg raises
Tabata Workout
Complete 2 rounds of each circuit
Circuit 1 -
20 sec Mountain Climbers
10 sec Rest
20 sec Push Ups
Circuit 2 -
20 sec Squat / Squat Jumps
10 sec Rest
20 sec High Knees
10 sec Rest
Circuit 3-
20 sec Quick Feet
10 sec Rest
20 sec Side Shuffles
10 sec Rest
Circuit 4-
20 sec Box Jump / Step Up
10 sec Rest
20 sec V Up / Sit Up