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 16 30 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 16 20 minutes ANY cardio
Tuesday Cardio Weight Reps Notes Back, Chest, & Shoulders Perform 4 times Run in Place 30 Jumping Jacks 16 Jump Rope 32 20 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 30 12 Butt Kicks 30 Walking Plank (8 Forward, 8 back) 16 Mountain Climbers 30 Burpee with Push Up 8 Upright Row 12 12 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) 10 12 Burpee - no push up 12 No additional cardio required
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 16 15-30 Second Rest Workout Jump Squat 16 Bounce in Place 16 Jumping Jack 16 Jump Rope 16 15-30 Second Rest Jump Lunge - Right Leg 8 Walk it out 8 Jump Lunge - Left Leg 8 Walk it out 8 Jumping squat - knees together 8 15-30 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 16 15-30 Seconds Rest
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 16 32 Criss-Cross (elbow/shoulder to opposite knee) 32 Single leg stretch (switching legs on each rep) 16 Double leg stretch 8 Climb Rope 16 20 minutes ANY cardio
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 10 12 Tricep Kickback 8 12 Bicep 21's 8 21 Tricep Skull Crushers 10 12 Hammer Curls 10 12 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 10 12 Tricep Dips 16 20 minutes ANY cardio
Saturday 45 Minutes Cardio Weight Reps Notes 5 Minute Walk 5 Minute Walk/Run Intervals 35-45 minutes ANY cardio