week 3
click on the underlined exercises to see a video demonstration
cardio
Squat jumps or modified
Jumping jacks
Reverse lunge skip R
Jump Lunges or modified
5 high 5 low jumps
Lateral hop jumps
Side oblique crunch R
full
SET ONE:
A. Sumo to lunge 20 (no weight)
B. Crab walks 10
C. Jump rope 50
SET TWO:
A. Bear crawl pulse 20
B. Tricep dips 10
C. Jump rope 50
SET THREE:
B. Pike push up 10
C. Jump rope 50
SET FOUR:
A. Reverse lunge +KB swing 10 L/R
B. Hand release push up 10
C. Jump rope 50
SET FIVE:
Donkey kick 20 + Donkey pulse 20 L/R
Jump rope 50
CORE SET:
Side oblique crunch 12 L
Side oblique crunch 12 R
Yoga ball toe touch 12
Bicycles 12
lower
SET ONE:
A. Goblet squat 10
B. One legged deadlift L/R 10
SET TWO:
A. 3 way calf raises 10 each way
B. Bulgarian split squat L/R 10
SET THREE:
A. Good Mornings 10
B. Step Ups L/R 10
High knees or high knee skips 50
SET FOUR:
A.Weighted glute raise 10 (pause at top)
B. Curtsy lunge L/R 10
SET FIVE:
Jump rope 50
upper
SET ONE:
A.Single arm close row L/R 10
B.Chest press 10
C. Burpee + jumping jack 10
SET TWO:
A.Single arm bicep curl L/R 10
B.Overhead tricep extension band or weight 10
C. Jump rope 50
SET THREE:
A.Reverse flies band or weight 10
B.Med ball push up 10
C. Lateral hops 10 or bench hops 20
SET FOUR:
A.Bus drivers 10
B.Lying tricep extensions 10
C. Jump lunge or modified 10
SET FIVE:
A.Inner and outer bicep curls 10
B.Lateral raise 10
C.3 pulse squat jumps 10
HIIT
EXERCISE ONE:
Burpee
EXERCISE TWO:
Squat to overhead press w/dumbbell
EXERCISE THREE:
EXERCISE FOUR:
EXERCISE FIVE:
EXERCISE SIX:
Jump Squats or 3 pulse jump squats
EXERCISE SEVEN:
EXERCISE EIGHT:
EXERCISE NINE:
Burpee tuck jump
EXERCISE TEN:
Explosive jacks or jumping jacks