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April 11-16.doc

By Wendy Elliott,2014-11-11 02:14
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April 11-16.doc

    4/11-4/16 Monday Tuesday Wednesday Thursday Friday Saturday WARM Regular 25/25 8,7,6… No PU/ 5,4,3,2,1 Jog, 6 Min Call It Skip, Shuffle, 8,7,6…25/25 UP No Squats Shuffle, Skip, 25 Kettle Bell Run, BP, HK, Sumo, Lunge Swings BK, Sumo (4x) 30 Squats 30 Push Ups

    CORE 150 Crunches 100 100 Partner Ball 2 min Fish Flop Core in workout 50 Throw Downs, 50 Ball Sit Ups

     Side Crunches Sit Ups Duck Duck Plank Partner Workout 50 Side/Side 1 Min Plank

     2 Min Gator Throw Downs, 25 50 Ball Sit Up w/ *keep going

     Reverse Crunches twist through until

     1 Min Side Plank time runs out*

    CIRCUITS Cardio Day! 4 Beach Body #2 Zoo Workout! 10 Burpees - 550 Workout 11 Beach Body #1

     3x each station 2x each station Crunches Stations (50 Reps) 3x each station minute circuits

     (20sec work

    /10sec rest)

     10 DB Swings Lunge w/ 15 Bicep Curls - Back lunge kick 10 alt lunges Jump Rope with

     10 Shoulder Press shoulder press Superman ups 10 plank w/ row High Knees

     20 Speed Skaters Donkey Kicks Travel. Push Ups 12 Burpees

     10 Lawn Mower Bear Crawl w/ 4 25 Push Ups Mt. Climbers 12 shoulder press Burpees

     50 Mt. Climbers 10 Wood Chop Frog hops Throw Downs Squat/Knee Up

     Reverse Flies cross body

     32 Punches 100 Penguins 50 Calf Raises - Bridge Leg Lift 12 dead lift One Jump Fwd/

     16 DB Squats Plank Side Leg Lifts 12 clean cuts 2 Jumps Back

     25 Push Ups 10 push ups

     10 PU/Row Elephant Trunk 100 Jump Ropes Side 1 Arm PU 10 alt lunges Jump Lunges

     50 Mt. Climbers combo Crab Crawl Mt. Climbers V-Ups

     Speed Squats

     20 Squat Jumps Gator Arms 50 Squats Cross body touch One Leg Jumps

     w/ Bicep Curl Side Butt Burners Reverse Crunches down (fwd/back)

     20 Speed Skaters 100 Penguins Side Plank Dips

     Regular Warm Up 25 Triceps Wall Sit Leg Lift

     (no pu/no squats) Reverse Plank

     15 Backward

     Burpee Rolls Sit

     ups w/ ball

     10 Speed Skaters

     (per leg) - Canoe

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