“Start the year with goals, start the week with a plan, start the day with drive.”

“Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal – a commitment to excellence – that will enable you to attain the success you seek”  – Mario Andretti.

 

Here is your plan for the week:

Day 1:

Warm up:

100 x jump rope 

20 x jumping jacks

25 x squats

Repeat x 2

 

Workout

Exercise 1: 20 seconds mountain climbers , 20 seconds sideways shuffle, 20 seconds skater lunges.

Exercise 2: 45 seconds jump rope or high knees

Rest: 15-20 seconds

 

****Do exercise 1 and 2 after every exercise.

1. 60 sec push ups

(do exercise number 1 and 2, rest 15 seconds and do number 2.) Repeat this sequence after nr. 2, 3, 4, all the way to 10.

2. 60 sec Squat
3. 60 sec lateral raises
4. 60 sec lunges
5. 60 sec overhead extensions
6. 60 sec jumping jacks
7. 60 sec shoulder presses
8. 60 sec step up (alternate)
9. 60 sec dips
10. 60 sec reverse lunges

 

ABS:

20 x knee hugs

20 x crunches

30 seconds plank

Repeat 3 times.

 

Day 2

Warm up:

10 x push ups 

10 x mountain climbers

10 x suicide planks

10 x sit ups

Repeat x 2

 

Workout:

Set your gymboss 40 seconds and 20 seconds work, 2 rounds.

You will do 40 seconds the one exercise and 20 seconds the exercise , repeat 2 times. Do no 1. 40:20 x2 then no 2.

 

1. 40 sec shoulder press left, second round Right arm shoulder press

20 sec mountain climbers

Repeat x2

 

2. 40 sec shoulder press

20 sec jumping jacks

Repeat x 2

 

3. 40 sec burpees

20 sec plank

Repeat x 2

 

4. 40 sec burpees with both DB in one hand, next round both DB in other hand

20 sec Run on spot

Repeat x 2

 

5. 40 sec wood chops L , next round wood chops R

20 sec crossover mountain climbers

Repeat x 2

 

6. 40 sec plank rows with both DB in one hand, next round other hand

20 sec monkey high knees

Repeat x 2

 

7. 40 sec Shoulder press

20 sec bear crawl

Repeat x 2

 

8. 40 sec push ups

20 sec Jumping jacks

Repeat x 2

 

9. 40 sec broad jumps with 2 hops back

20 sec plank

Repeat x 2

 

10. 40 sec overhead extension

20 sec High knees with DB

Repeat x 2

 

 

11. 60 sec – 50 sec – 40 sec – 30 sec – 20 sec – 10 sec DB Jumping jacks

6 – 5 – 4 – 3 – 2 – 1 Burpees

Do 60 seconds DB jumping jacks, then 6 burpees, 50 seconds DB jumping jacks, then 5 burpees. All the way to 10 sec DB Jumping jacks and 1 burpee.

 

12. 60 sec – 50 sec – 40 sec – 30 sec – 20 sec – 10 sec OH lunges

6 – 5 – 4 – 3 – 2 – 1 Jump lunges

Do 60 seconds Overhead lunges, then 6 jump lunges, 50 seconds overhead lunges then 5 jump lunges. All the way to 10 sec overhead lunges and 1 jump lunge.

 

ABS

30 sec crunches with DB

30 sec Russian twist

30 sec Jack knives with DB

Repeat x 3

 

Day 3

Warm up:

5-8 minutes jog or bicycle

 

Workout

Start at no. 1 and work all the way to no. 20

Complete no. 1 before you go to no.2

Push hard to complete all the exercises.

 

1. 2 x 400 m run- if you have no space to run do 150x skipping and 50 x steps
2. 40 x shoulder press
3. 40 x push ups
4. 70 x crunches
5. 7 x shuttle runs 15 m (to the other side and back is 1, in total 14) – if you don’t have space do 10 x sideways shuffle and 10 mountain climbers (each leg)= 1
6. 30 x tuck jumps
7. 30 x DB lunges (each leg)
8. 20 x DB squats
9. 3 x 10 high knees and drop (count the drop) plus 10 side ways shuffle and 50 steps = 1 (repeat 3 times)
10. 2 min plank
11. 30 x DB Sit up
12. 30 x bicep curls
13. 6 x 2 push up and 10 mountain climbers (each leg)= 1 rep
14. 20 x lateral raises
15. 20 x front raises
16. 60 x shoulder press
17. 40 x plank rows (total)
18. 1 x 400m – no space= 150 x skipping and 50 x steps each leg
19. 20 x dips
20. 30 x burpees

 

ABS:

30 x V- sit ups

30 sec side plank L

30 sec side plank R

Repeat 3 times

 

Have fun and see you next week for more!