NoSkinnies.com Workout Breakdown
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- Lizbeth George
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1 Monday 20 minutes Cardio Weight Reps Notes Abs 2 min Run in Place 32 Jumping Jacks Abs Training Perform Each Set 3 times 30 Second Plank 30 Sit in V with feet lifted; tap weight side to side 8 30 Climb Rope 30 Spiderman Second Plank 30 Single Leg Pull 16 Double Leg Pull 8 Side Lying Crunch - Right 16 Side Lying Crunch - Left 30 Second Plank 30 Criss-Cross 16 Roll Like A Ball 8 Sit in V with feet lifted; in & out front; in & out side minutes ANY cardio
2 Tuesday Cardio Weight Reps Notes Back, Chest, & Shoulders Perform 4 times Run in Place 30 Jumping Jacks 16 Jump Rope sec rest The Workout Perform Each Set 4 times; 30 second rests after each Push Ups 8 High Knees 32 Football Feet (as fast as you can) 30 Weighted front punches 5 32 Deadlift Butt Kicks 30 Walking Plank (8 Forward, 8 back) 16 Mountain Climbers 30 Burpee with Push Up 8 Upright Row Knee Highs 30 Lat Pull Down with Band 12 Set 4: Lying flat - Punches directly over chest 5 24 Butt Kicks 30 Crank Mower (back) Burpee - no push up 12 No additional cardio required
3 Wednesday 20 Minutes Cardio Weight Reps Notes Legs & Butt Perform Each Set 8 Times Run in Place 16 Butt Kicks 16 Run in Place 16 Knee Highs Second Rest Workout Jump Squat 16 Bounce in Place 16 Jumping Jack 16 Jump Rope Second Rest Jump Lunge - Right Leg 8 Walk it out 8 Jump Lunge - Left Leg 8 Walk it out 8 Jumping squat - knees together Second Rest Side Kick - Right Leg 8 Back Kick - Right Leg 8 Roundhouse Kick - Right Leg 16 Side Kick - Left Leg 8 Back Kick - Left Leg 8 Roundhouse Kick - Left Leg Seconds Rest
4 Thursday 20 minutes cardio Weight Reps Notes Abs 2 min Run in Place 32 Jumping Jacks Abs Training Perform Each Set 3 times Basic Crunch 16 Side-Side Crunch 16 Basic Crunch 16 Side-Side Crunch 16 Standing Front Knee Crunch - Right Leg 16 Standing Side Knee Crunch - Right Leg 16 Standing Front Knee Crunch - Left Leg 16 Standing Side Knee Crunch - Left Leg Criss-Cross (elbow/shoulder to opposite knee) 32 Single leg stretch (switching legs on each rep) 16 Double leg stretch 8 Climb Rope minutes ANY cardio
5 Friday 20 minutes cardio Weight Reps Notes Biceps & Triceps 5 Minute Walk 5 Minute Walk/Run Intervals Bicep & Tricep Training Perform Each Set 3 times Bicep Curl Tricep Kickback 8 12 Bicep 21's 8 21 Tricep Skull Crushers Hammer Curls Down Facing Dog Push Ups with elbows held into ribs 12 Set 4: Bicep curl with elbows held tight to ribs and arms turned out Tricep Dips minutes ANY cardio
6 Saturday 45 Minutes Cardio Weight Reps Notes 5 Minute Walk 5 Minute Walk/Run Intervals minutes ANY cardio
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