Sample week of work outs
Monday
5 mins Stretching
10 min jog
8 sets of each exercise for 30 seconds 15 second rest in between set
Burpees
pushups
plank
dips on bench
crunches
10 min jog 5 min cool down
Tuesday
10 min jog
Gorrilla walks
Spidermans
Bear crawls
5 mins Stretching
8 sets of each exercise for 30 seconds 15 second rest in between set
Dead lift
hang cleans
squats
lunges
box jumps
Wednesday
5 mins Stretching
10 min jog
8 sets of each exercise for 30 seconds 15 second rest in between set
Dumbbell press
lawn mowers
triceps extensions
Push up's
leg lifts
crunches
Thursday
5 mins Stretching
High Knees for 25 yrds
Butt kickers Back
Karoke's down and back
Run 440 then do 15 burpees
Run Backwards for 440 then do 15 pushups
Run another 440 then do 15 burpees
Run Backwards for 440 then do 15 pushups
walk 440 for cool down followed by light stretching.
5 mins Stretching
10 min jog
8 sets of each exercise for 30 seconds 15 second rest in between set
Burpees
pushups
plank
dips on bench
crunches
10 min jog 5 min cool down
Tuesday
10 min jog
Gorrilla walks
Spidermans
Bear crawls
5 mins Stretching
8 sets of each exercise for 30 seconds 15 second rest in between set
Dead lift
hang cleans
squats
lunges
box jumps
Wednesday
5 mins Stretching
10 min jog
8 sets of each exercise for 30 seconds 15 second rest in between set
Dumbbell press
lawn mowers
triceps extensions
Push up's
leg lifts
crunches
Thursday
5 mins Stretching
High Knees for 25 yrds
Butt kickers Back
Karoke's down and back
Run 440 then do 15 burpees
Run Backwards for 440 then do 15 pushups
Run another 440 then do 15 burpees
Run Backwards for 440 then do 15 pushups
walk 440 for cool down followed by light stretching.