Week 1 - Live Kaya

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

Workout Week 1

WARM UP

WORKOUT

COOL DOWN

WARM UP

WORKOUT

COOL DOWN

WARM UP

WORKOUT

COOL DOWN

WARM UP

WORKOUT

COOL DOWN

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