You also want an ePaper? Increase the reach of your titles
YUMPU automatically turns print PDFs into web optimized ePapers that Google loves.
<strong>GO</strong> <strong>GET</strong> <strong>IT</strong><br />
<strong>WEEK</strong> 1<br />
MONDAY WEDNESDAY FRIDAY<br />
Warm-ups + Active stretch Warm-ups + Active stretch Warm-ups + Active stretch<br />
Workout: Cardio + Upper Body + Core Workout: Cardio + Lower Body + Core Workout: Cardio + Full body + Core<br />
Cardio + Upper body 3 sets<br />
Jumping jacks 20 sec<br />
Lateral jumps 20 sec<br />
Lateral jump touch opposite foot 20 sec<br />
Jumping jacks/ lateral jump/ hands down to jump 20 sec<br />
Knee push-ups 8 reps<br />
Knee side plank roll out 8 reps<br />
Knee side plank roll in and out 8 reps<br />
Knee hand up leg up hold 8 reps<br />
Bicep curls 8 reps<br />
Tricep over head 8 reps<br />
Dumbbell rows 8 reps<br />
Core 3 sets<br />
Plank on hands 15 sec<br />
Elbow plank 15 sec<br />
Side plank 15 sec<br />
Superman 15 reps<br />
Cardio + Lower Body 5 sets<br />
Quick feet front and back 20 sec + 5 squats (4 reps)<br />
Lunge bow 15 (each leg)<br />
Squats 15 reps<br />
Chair 20 sec<br />
Core 3 sets<br />
Mountain climber 20 sec<br />
Front lunges 10 (each side)<br />
Elbow plank 10 sec<br />
Plank touchers 10 reps<br />
Plank climber 10 reps<br />
Cardio 5 sets<br />
High knees 15 sec<br />
Seal jacks 15 sec<br />
Half burpees 15 reps<br />
Burpees 10 reps<br />
Lateral jumps touchers 15 reps<br />
Full body + Core 3 sets<br />
Knees push-ups 10 reps<br />
Plank push-ups 10 reps<br />
Arm circles forward 20 reps<br />
Arm circles backwards 20 reps<br />
Diagonal lunges 10 reps (each leg)<br />
Reverse leg raise 10 (each leg)<br />
Reverse leg raise climber 10 (each leg)<br />
High leg raises 10 reps<br />
Low leg raises 10 reps<br />
Bicycle kicks 10 reps<br />
Lower back head high 12 sec<br />
1
Schedule<br />
10/25/2016<br />
TIME SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY<br />
3
Change language