Here is your program for this week.  Watch out for day 3! It is tough  but like all my programs you will get through it and afterwards feel amazing and super pumped because you did it!!  You will be proud that you got through it,  which is good for your confidence and just what you need to stay motivated and come back for more.

 

Day 1

Warm up:

100 x jump rope

25 x jumping jacks

25 x squats

Repeat x 3

 

Workout

1. Tabata (set timer 20 seconds work and 10 seconds rest for 8 rounds)

Mountain climbers

Jump rope

*you do first 20 seconds mountain climbers, rest 10 seconds, jump rope the next 20 seconds, rest and then mountain climbers again. Alternate between mountain climbers and jump rope.

 

2. 10 – 1 Ladder plus 200m run after each round.

1. Burpees
2. High knees (each leg)
3. Mountain climbers (each leg)
4. Jumping jacks
5. Lateral jumps (each side)
6. Broad jumps
7. Star jumps
8. Side ways shuffle

** you do 10 reps of each exercise (no. 1-8) then run 200m run , then 9 of each and run 200 m, carry on till 1 of each. If you don’t have space to run 200m do 50 jump rope and 50 steps (total)

 

3. Double Tabata (set timer 20 seconds work and 10 seconds rest for 16 rounds)

 

1. Mountain climbers
2. Steps

First 8 round you do mountain climbers and the second 8 rounds you do steps.

 

Core: Repeat x 2

20 sec straight arm plank

20 sec cross over mountain climbers

20 sec knee out mountain climbers

 

ABS:

10 x crunches

10 x bicycles

10 x jack knives

10 x double crunches

10 x Russian twist

Repeat 5 times.

 

 

Day 2

Warm up:

Run or cycle for 5-8 minutes

Workout

1. Set your timer for 2 minutes and 30 seconds. Do exercise A and remaining time of 2 and half minutes do exercise B. Example: it takes you 2 minutes and 10 seconds to complete exercise A (25 step ups Land R) then you do Exercise B (dips) for 20 seconds.

Rest 15-20 seconds

A:                                                                                   B:

1. 25 x Step up L and R                                      Dips
2. 20 x Jump Lunges                                          Flutter Kicks
3. 15 x Bulgarian split squat L and R              Push ups
4. 20 x squats                                                      Leg circles (10 L and 10 R)

 

2. Do exercise no 1-8

1. 400 m run (advanced)/ 200m run (beginners and intermediate) – if you cannot run do 100 jump rope and 50 steps.
2. 4 min AMRAP (as many round as possible)
   1. 20 step up L and R
   2. 10 x decline push ups (or normal push ups)
   3. 20 x dips

Repeat 2.1, 2.2, 2.3 for 4 minutes and then move on to no. 3

3. 400m run (advanced) / 200 m (intermediate and beginner) – if you cannot run 100 jump rope and 50 steps
4. 60 seconds: 1 and a half rep squats
5. 60 seconds: squat jumps
6. 60 seconds: broad jumps (if you cannot do broad jumps do 2 squat pulses and jump)
7. 60 seconds: squat pulses
8. 60 seconds: squat hold

Repeat no. 1-8

 

ABS

First L and then R: Repeat 3 times

10 x crunches

10 x crunches one leg 90®

10 x crunches 90® leg in and out

10 x crunches one leg straight up

10 x crunches one leg straight up and down.

10 x crunches

 

 

Day 3

Warm up:

25 x high knees

25 x butt kicks

10 x shuttle runs

Repeat x 2

 

 

Workout

1. Round 1

10 x push ups

20 x air squats

1 x 400m or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint on bicycle

 

2. Round 2

10 x push ups

20 x goblet squat

1 x 400 m or 100 jump rope and 20 mountain climbers each leg or 1;45 sprint on bicycle

 

3. Round 3

10 x Push up with shoulder tap (you do 1 push up and 1 shoulder tap=1)

20 x Squat jump with Dumbbells

1 x 400 m or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint on bicycle

 

4. Round 4.

10 x 2 plank rows (each arm) and 1 push up (count the push ups) – you do 4 rows and 1 push up=1

20 x 6 High knees (total) and drop into squat

1 x 400 m run or 100 jump rope and 20 mountain climbers each leg or 1;45 sprint on bicycle

 

5. Round 5

10 x X body Push up

20 x sumo squat

1 x 400 m or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint on bicycle

 

6. Round 6

10 x Push up and hop in

20 x lateral squat jumps

1 x 400 m or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint on bicycle

 

7. Round 7

10 x uneven push ups

20 x one leg squats (10 each leg)

1 x 400 m run or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint on bicycle

 

8. Round 8

10 x Push up one leg up (5 L and 5 R)

20 x 2 squat pulses into squat jump

1 x 400 m run or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint on bicycle

 

9. Round 9

10 x tricep push ups

20 x traveling squat jumps (squat into broad jump)

1 x 400 m run or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint on bicycle

 

10. Round 10

10 x burpee push up

20 x squat into tuck jump

1 x 400 m run or 100 jump rope and 20 mountain climbers each leg or 1:45 sprint or bicycle

 

ABS:

15 x Russian twist

15 x sprinter sit up

15 x crunches

 

Repeat 3 times.

 

Have a great week and come back for more!