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Workout Week 1

Day 1
Day 2
Day 3
Day 4
Day 1

WARM UP

ExerciseSet x Reps
Knee Hugs 3 x 30 Secs
Air Squats 3 x 20 Secs
Frankenstein 3 x 30 Secs

Knee Hugs

Air Squats

Frankenstein

WORKOUT

ExerciseSets X Reps
Squat and a Half 3 x 15 Secs
Lunges 3 x 20 Secs
Toe Taps3 x 15 Secs

Squat and a Half

Lunges

Toe Taps

COOL DOWN

ExerciseSets X Reps
Quad Stretch2 x 30 Secs
Leg Cradles2 x 30 Secs
World’s Greatest Stretch2 x 10 Secs

Quad Stretch

Leg Cradles

World’s Greatest Stretch

Day 2

WARM UP

ExerciseSet x Reps
Arm Circles 3 x 30 Secs
Open Close3 x 30 Secs
Butt Kickers 3 x 30 Secs

Arm Circles

Open Close

Butt Kickers

WORKOUT

ExerciseSets X Reps
Tricep Ext. 3 x 15 Secs
Pull Aparts 3 x 12 Secs
Push Ups 3 x 10 Secs

Tricep Ext.

Pull Aparts

Push Ups

COOL DOWN

ExerciseSets X Reps
Alt Toe Crunch 3 x 20 Secs
Pike Abs 3 x 20 Secs
Cross Body Shoulder Stretch 2 x 12 Secs

Alt Toe Crunch

Pike Abs

Cross Body Shoulder Stretch

Day 3

WARM UP

ExerciseReps
Speed Skaters 3 x 30 Secs
Toe Taps3 x 20 Secs
High Knees3 x 30 Secs

Speed Skaters

Toe Taps

High Knees

WORKOUT

ExerciseSets X Reps
Side Lunge 3 x 12 Secs
Frog Jumps3 x 30 Secs
Squat to Toe Raise 3 x 30 Secs

Side Lunge

Frog Jumps

Squat to Toe Raise

COOL DOWN

ExerciseSets X Reps
Active Hamstring Stretch 2 x 45 Secs
Calf Stretch 2 x 45 Secs
Happy Baby 2 x 45 Secs

Active Hamstring Stretch

Calf Stretch

Happy Baby

Day 4

WARM UP

ExerciseReps
Air Squat 3 x 20 Secs
Toe Taps3 x 20 Secs
Open Close Arms 3 x 30 Secs

Air Squat

Toe Taps

Open Close Arms

WORKOUT

ExerciseSets X Reps
Bicep Curl 3 x 12 each
Chest Press 3 x 15 each
Double Shoulder Press 3 x 15 each

Bicep Curl

Chest Press

Double Shoulder Press

COOL DOWN

ExerciseSets X Reps
Crunch 3 x 30 Secs
Hangs 3 x 30 Secs

Crunch

Hangs

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