Monday

• 100 jump rope reps
• 100 weight swing squats
• 100 jump rope reps

Tuesday – Interval Training 10 sec rest/50 sec work – 12 rounds

• Mountain Climbers (Plank and bend knees like running)
• Rt knee crunch/left knee crunch (Hands behind head – reach elbow to knee)
• squat jacks (with weight for more advanced)
• side lunge left and right

Wednesday

50 weighted squat bicep curls

50 leg lifts from flat position

Thursday – Interval Training 10 sec rest/50 sec work 12 rounds

• High knees
• squats with weight
• jump lunge
• high knees
• blow out – bend over hands on floor, jump out to plank, jump back in
• side lunge punch – lunge to rt, stand up jab rt. hand, lunge to left, stand up jab left

Friday -

• 50 Jump rope sets with weights
• 15 push ups
• 50 jump rope sets
• 15 push ups
• 50 jump rope sets
• 15 push ups