A WEEK OF WORKOUTS
DAY ONE: CARDIO HIIT + ABS
SET 1- 30 secs on, 10 sec rest, 4 rounds
Burpee + pushup
Sit ups
Jump squat + oblique crunch
SET 2- 40 secs on, 15 sec rest, 4 rounds
Plank up downs
Side plank pulses (switch halfway)
Plank spidermans
SET 3- 45 secs on, 10 sec rest, 3 rounds
Weighted plank jacks
Touchdown squats
DAY TWO: BOOTY + CORE
SET 1- 35 secs on, 10 sec rest, 4 rounds
Side to side skaters
Jackknives
Single leg deadlifts
SET 2- 4 rounds through
Glute bridge + hold (20 reps)
Reverse crunches (20 reps)
Goblet squat + pulse (20 reps)
30 sec plank hold
DAY THREE: FULL BODY HIIT
SET 1- 30 secs on, 10 sec rest, 3 rounds
Weighted burpee + double arm row
Squat curl + press
180 degree jump squats
SET 2- 40 secs on, 15 sec rest, 4 rounds
Tricep dips
Plank dips (4) + side plank (2)
Weighted high knees
SET 3- 35 secs on, 10 sec rest, 3 rounds
Squat + curtsy lunge
Alternating toe touches
Dead bugs
DAY FOUR: YOGA + STRETCHING
DAY FIVE: 2 MILE RUN
WARM UP- 1 min each exercise
Jumping jacks
High knees
Butt kickers
Jog in place
RUN- per each mile
Jog ½ mile (normal pace) + Run ¼ mile (faster than normal) + Sprint ¼ mile
COOL DOWN- 5/10 minutes
same as warmup + stretch whatever I need to
DAY SIX: ARM SCULPT
SET 1- 45 secs on, 15 secs off, 4 rounds
Shoulder tap (6) + cross ankle tap (4)
Pushup (1) + mountain climbers (4)
Weighted tricep extensions
SET 2- 3 rounds, no breaks
Bicep curl to one arm row (12)
Burpees (12)
Overhead press (12)
SET 3- 30 secs on, 15 secs off, 4 rounds
Weighted straight arm jacks
Weighted lateral arm raises
Weighted cross body punches
DAY SEVEN: 2 MILE WALK
