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Monday

Tuesday

Wednesday

Thursday

Friday

Week 1

(7/15 – 7/19)

Warm-Up from “5”

Upper Body

CARDIO

Upper Body

ABS

Stretch

Warm-Up from “5”

Lower Body

CARDIO

Lower Body

ABS

Mobility

Warm-Up from “5”

Upper Body

CARDIO

Upper Body

ABS

Stretch

Warm-Up from “6”

Lower Body

CARDIO

Lower Body

ABS

Mobility

Warm-Up from “6”

Upper Body

CARDIO

Upper Body

ABS

Stretch

Week 2

(7/22-7/26)

Warm-Up from “7”

Lower Body

CARDIO

Lower Body

ABS

Mobility

Warm-Up from “7”

Upper Body

CARDIO

Upper Body

ABS

Stretch

Warm-Up from “7”

Lower Body

CARDIO

Lower Body

ABS

Mobility

Warm-Up from “8”

Upper Body

CARDIO

Upper Body

ABS

Stretch

Warm-Up from “8”

Lower Body

CARDIO

Lower Body

ABS

Mobility

Week 3

(7/29-8/2)

Warm-Up from “9”

Upper Body

CARDIO

Upper Body

ABS

Stretch

Warm-Up from “9”

Lower Body

CARDIO

Lower Body

ABS

Mobility

Warm-Up from “9”

Upper Body

CARDIO

Upper Body

ABS

Stretch

Warm-Up from “10”

Lower Body

CARDIO

Lower Body

ABS

Mobility

Warm-Up from “10”

Upper Body

CARDIO

Upper Body

ABS

Stretch

 

Upper Body

 

Circuit 1: (3x thru)

  • 15 Push-Ups
  • Low Plank Hold 60 seconds
  • 15 Dips off chair/stair

 

Circuit 2: (3x thru)

  • 50 Forward Arm Circles
  • High Plank Shoulder Taps 60 seconds
  • 50 Backward Arm Circles

 

Circuit 3: (3x thru)

  • R-Side Plank 60 seconds
  • 20 tricep push-ups on knees
  • L-Side Plank 60 seconds

 

Circuit 4: (3x thru)

  • 10 caterpillar walks
  • High Plank Hold 60 seconds
  • 10 handstands

 

CARDIO Options:

  • Run/jog 1 mile
  • Interval sprints on treadmill
  • 100 Jumping Jacks
  • Jump Rope for 5 minutes

 

Stretching Options: (Combine 3)

  • R, L, M Splits
  • Pike
  • Butterfly
  • Happy Baby
  • Down Dog
  • Back Bridge

 

Lower Body

 

Circuit 1: (3x thru)

  • 15 squat jumps
  • Wall sit 60 seconds
  • 15 Mountain climbers

 

Circuit 2: (3x thru)

  • 10 (per leg) Leg Lunges
  • 50 heel lifts on a stair
  • 20 Mountain climbers

 

Circuit 3: (3x thru)

  • 10 (per leg) RDLs
  • 50 alternating toe points/flexes
  • 20 squat-jump togethers

 

Circuit 4: (3x thru)

  • 20 Walking Lunges
  • 10 Lateral Leg Squats (each side)
  • 20 Glute Bridges

 

Mobility Options: (Combine 3)

  • Cat/Cow
  • Toe-Touch Leg Lifts
  • Wrist/Ankle Stretch
  • Figure 4 Leg stretch
  • Single Leg Squats
  • Pigeon Pose
  • Kicks to counts

 

ABS: (Combine 3)

  • 30 Bicycles
  • 25 Sit-Ups
  • 30 Russian Twists
  • 25 Toe Touchers
  • 30 Scissors
  • 25 V-Ups