This is your day off! Just relax and do some stretching if you feel tight or sore.

This is light cardio day. nothing to intense here, you could go on a walk or a hike. Any type of activity that keeps you moving but not over doing it.

4 Rounds –
Split Squats
Wide outs
Sumo Squats
Spider Mans
Side Planks
Tall Kneeling Spinal Rotations

2Min. AB Finisher
30 Seconds Bicycle Crunches
30 Seconds Push-Ups
30 Seconds Bicycle Crunches
30 Seconds Push-Ups

Corrective Exercise Day:
Ankle Mobility
Knee Circles
Figure 8 with arms
Over Head Squat with stick or towel
Spinal Flexion
Single Arm Over head Squat
Scapular Push-ups

Circuit 1

Side Step

Squat

Plank

Side Step

Side Lunge with High knee of Kick

Squat with Reverse Lunge

Side Step

Lunge

Push-up

Side Step

Sit-up

Plank

Side Step

Plank Walkout

Reverse Lunge with A Kick

Side Step

Circuit 2

Side Step

Scorpion Tails

Plank Get-ups

Side Step

Knee Tuck

Pick up Press

 

5 Rounds –

Alternating Wind-Mills (Toe Touches)

Isometric Squat Hold – 20 Seconds

Crab Walk Toe Touch

 

4 Rounds –

Plank Leg Lifts – 10 reps each leg

High Pulls – 30 seconds

Standing Knee Pulls – 30seconds

Y T W’s – 10 reps each movement

 

2 Minute Finisher –

Man/Woman-Makers

Monday – Circuit Workout

ROUND 1

1. Single Leg RDL – Left Leg
2. Single Leg RDL – Right Leg
3. Spider Mans
4. High Bows – Running in place with just your arms.
5. Side Step and Squat
6. Lateral Arm Raises
7. Walk and Tuck – Plank Walk-Out and Knee Tuck
8. Front Arm Raises
9. Split Squat – Left Leg
10. Split Squat – Right Leg

ROUND 2

EMOM – Every Minute on The Minute

20 seconds – Mountain Climbers

40 seconds – Glute Bridge Hold

Repeat for 5 rounds (5 minutes)

 

Repeat Rounds 1& 2

 

Final Ab Finisher

30 Seconds – Planks

30 Seconds – Russian Twists

30 Seconds – Planks

30 Seconds – Flutter Kicks