Weekly Workout… let’s get going!!

Monday

Jump rope – 100 reps

*Leg lifts using a table or two chairs – arms support you while you bring your legs up to waist level 15 reps

*Push ups – plank or from knees – I usually start in plank and then wimp out to knees :) – 15 reps

*Weighted lunge – Weights at shoulder lunge back – step together send weights up (extend arms to ceiling) 20 reps

* Exercise ball roll ups – lay on back with lower leg on exercise ball, raise torso up to bridge and then roll ball in by brining knees up. Roll ball back out by straightening out knees and then lower your torso back to the floor. Repeat. 15 reps

Jump rope – 100 reps

*Repeat all starred exercises 3 times.

Tuesday

Repeat 3 times

  • 10 leg lifts
  • 10 push ups
  • 10 jumping jacks
  • 10 toe touch crunches
  • 10 plank leg crunches (in plank – rt leg knee to elbow – left knee to elbow)
  • 10 air squats ( squat down rapidly and rise rapidly)
  • 10 kick boxing front kicks
  • 10 kick boxing front jabs
  • 10 down dog to cobra ( down dog slowly go do into flat cobra, breathe and go back into down dog)
  • 10 high knees

Wednesday

150 kettle ball swing squats

Thursday (beginners can do half or do adjusted reps)

Repeat 3 times

  • jump rope – 100 reps
  • push ups – 15 reps
  • side crunches – 15 reps
  • weighted skater squat -20 reps (hold weights and squat then lift one leg out, squat, lift other leg out, squat,etc)

Friday

Take a 5 mile bike ride

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