Monday
- Pushups x20
- Knee raises X20
- Tip toe squats x20
- Swing kicks L + R x20
- Skipping – 2 minutes
- Running in place – 2 minutes
- Reverse lunges x20
- Forward lunges x20
tuesday
- Pushups x20
- Knee raises X20
- Swing kicks L + R x20
- High knees – 1 minute*
- Skipping – 2 minutes*
- Sprawls – 1 minute *
- Kicks (any type) – 2 minutes*
- Uppercuts – 1.5 minutes*
- Straight punches – 1.5 minutes*
- Jumping jacks – 1 minute*
- Running in place – 2 minutes*
- Reverse Lunges x20
Note:Repeat exercises marked with an asterisk (*) once in reverse if possible.
Wednesday
- Pushups x20
- Knee raises x20
- Tip toe squats x20
- Swing kicks L + R x20
- Skipping – 2 minutes
- Running in place – 2 minutes
- Reverse lunges x20
- Forward lunges x20
Thursday
- Pushups x20
- Knee raises x20
- Swing kicks L + R x20
- High knees – 1 minute*
- Skipping – 2 minutes*
- Sprawls – 1 minute *
- Kicks (any type) – 2 minutes*
- Uppercuts – 1.5 minutes*
- Straight punches – 1.5 minutes*
- Jumping jacks – 1 minute*
- Running in place – 2 minutes*
- Reverse Lunges x20
Note:Repeat exercises marked with an asterisk (*) once in reverse if possible.
Friday
- Pushups x20
- Knee raises X20
- Tip toe squats x20
- Swing kicks L + R x20
- Skipping – 2 minutes
- Running in place – 2 minutes
- Reverse lunges x20
- Forward lunges x20
Bonus Ab Exercise
Set your interval timer for 3 rounds with 50 seconds on, and 10 seconds off. If you don’t have an interval timer use this one. I find that using the online version can be a little buggy so left click and choose save link as to download a copy.
- Oblique's L & R
- Bicycle crunch.
Try to do as many reps as possible in the time allowed but remember to keep proper form!
Note; There are variations to be found for every exercise listed and a quick Youtube search should yield a variety of options. Later on I’m thinking I’ll add links to videos of said exercises but right now I’m extremely sleepy so good night!
P.S. Please check with your doctor before starting this or any other exercise regimen. I will not be held responsible for any injuries incurred. That being said have fun and listen to your body, take breaks as needed and if it hurts try a simpler form.
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