§ 10 squats (added weight when too comfortable)
§ 3 x 10 push ups (wall push ups – focus on how far your feet can get from wall and focus on pushing fast away from wall)
§ 20 BOSU hops
§ 10 minutes skipping * you must look up different routines (Boxer’s skip, 1-foot, backwards, NOT JUST THE LITTLE GIRL SKIP)
§ MBall squats and toss ups, with sumo legs (toes pointing to 11 and 1, not forward)
§ 3 x 20 MBall abs. (normal crunch position, either toss MB to wall/partner, or come up and rotate left then right then down – repeat)
§ 10 MBall push ups – look up online. One hand on ball other on ground – do sloooow this is a balance exercise – take it easy.
Finish with 10 minutes of bike/ skip/ or treadmill walking on incline as high and as fast as you can.
2. Day 1 Shoulder & Abs 1 Routine
3 sets x 12 reps x ~ 10 lbs
q 3 x 12 Standing DB Shoulder Press
q 3 x 12 DB Lateral Raises
q 3 x 12 DB Upright Rows
q 3 x 12 Bent-Over Rear Deltoid Row
q 3 x plank 30 seconds
q 4 x 12 side plank w/ arm curl
Day 2 Legs Routine
20 reps each (10 per leg) - twice through
q Squat (close stance) - bar optional
q Walking Lunges- 10lbs optional
q Diagonal Lunges
q Side squats
q Standing lunge
q Rear lunge
Day 3 Back & Abs
q 3 x 60 sec Planks
q 3 x 15 Lat Pulldown
q 3 x 12 Row (DB, or wt. machine)
q 3 x 30 bicycles crunches
q 3 x 12 reps side plank hipdips on bench
q 2 x 2 min Broomstick torso twist
q 3 x 25 reps crunch (frog legs)
Day 4 Chest & Arms
Perform each pair 3 times
q 12 Flat Bench DB chest press
q 12 Flat Bench DB flys
q 12 Triceps extension
q 12 Biceps curl
q 12 Triceps DB kick-backs OR
q 12 Triceps Rope push-downs
q 12 Cable cross-overs
