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Workout Week 1
Day 1
WARM UP
| Exercise | Set 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
| Exercise | Sets X Reps |
|---|---|
| Squat and a Half | 3 x 15 Secs |
| Lunges | 3 x 20 Secs |
| Toe Taps | 3 x 15 Secs |
Squat and a Half
Lunges
Toe Taps
COOL DOWN
| Exercise | Sets X Reps |
|---|---|
| Quad Stretch | 2 x 30 Secs |
| Leg Cradles | 2 x 30 Secs |
| World’s Greatest Stretch | 2 x 10 Secs |
Quad Stretch
Leg Cradles
World’s Greatest Stretch
Day 2
WARM UP
| Exercise | Set x Reps |
|---|---|
| Arm Circles | 3 x 30 Secs |
| Open Close | 3 x 30 Secs |
| Butt Kickers | 3 x 30 Secs |
Arm Circles
Open Close
Butt Kickers
WORKOUT
| Exercise | Sets 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
| Exercise | Sets 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
| Exercise | Reps |
|---|---|
| Speed Skaters | 3 x 30 Secs |
| Toe Taps | 3 x 20 Secs |
| High Knees | 3 x 30 Secs |
Speed Skaters
Toe Taps
High Knees
WORKOUT
| Exercise | Sets X Reps |
|---|---|
| Side Lunge | 3 x 12 Secs |
| Frog Jumps | 3 x 30 Secs |
| Squat to Toe Raise | 3 x 30 Secs |
Side Lunge
Frog Jumps
Squat to Toe Raise
COOL DOWN
| Exercise | Sets 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
| Exercise | Reps |
|---|---|
| Air Squat | 3 x 20 Secs |
| Toe Taps | 3 x 20 Secs |
| Open Close Arms | 3 x 30 Secs |
Air Squat
Toe Taps
Open Close Arms
WORKOUT
| Exercise | Sets 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
| Exercise | Sets X Reps |
|---|---|
| Crunch | 3 x 30 Secs |
| Hangs | 3 x 30 Secs |
Crunch
Hangs
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