WEEK ONE:
A nice simple one to start of the month! 150 SQUATS - 150 PUSH-UPS SIMPLE!
OH BUT IT'S FOR TIME: ;)
THE ROUTINE:
50 SQUATS
10 PUSH-UP
40 SQUATS
20 PUSH-UPS
30 SQUATS
30 PUSH-UPS
20 SQUATS
40 PUSH-UPS
10 SQUATS
50 PUSH-UPS
The aim is sub-8 minutes!
WEEK TWO:
The Core Buster
Do this routine AFTER one of the online classes.
50 Crunches: 2 Sets of 25
100 High-Plank Side-Dips: 4 Sets of 25, Alternating Sides. (2 Sets on each side)
50 Medicine Ball Crunches with Reach: 9lb Med Ball, do the crunch, reach the ball for the skies at approx 45 degree angle with each crunch.
Max. Plank Hold. (5min max)
WEEK THREE:
A quick 3 min warm-up: hit all the major muscle groups. Then this:
2 x 10min rounds of jump rope + exercises
1 min on rope, 1 minute of any exercise(s) of your choosing. (push-ups, jumping jacks, mountain climbers, lunges, squats, burpees, jump squats, shadow boxing, 10 second high knee sprints, plank jacks, explosive pushups, etc.) Complete 1 min of any combination of these exercises and get back on your rope.
Continue this alternating between rope and the exercises for 10 minutes.
Then rest for 2 minutes and repeat!
WEEK FOUR:
5 exercises, 20 reps x 5 rounds with 1min jump-rope in between each round.
Round: (repeat 5 times)
20 Crunches with med. ball
20 Pushups (Explosive Pushups optional)
20 Jumping Jacks
20 Regular Squats (Jump Squats optional)
20 Toe Touches with med. ball.
1 min rope