Week 5 - Live Kaya

Workout Week 5

Day 1

WARM UP

Exercise	Reps
Knee Hugs	3 x 30 Secs
Speed Skaters	3 x 30 Secs
Arm Circles	3 x 30 Secs

Knee Hugs

Speed Skaters

Arm Circles

WORKOUT

Exercise	Sets X Reps
Squat and a Half	3 x 15
Side Lunge	3 x 12 each
Toe Taps	3 x 30 Secs

Squat and a Half

Side Lunge

Toe Taps

COOL DOWN

Exercise	Sets X Reps
Standing Bicycle	3 x 30 Secs
Rocking Plank	3 x 30 Secs
Open Knee Squat Rock	3 x 30 Secs

Standing Bicycle

Rocking Plank

Open Knee Squat Rock

Day 2

WARM UP

Exercise	Reps
Frankensteins	3 x 30 Secs
High Knees	3 x 30 Secs
Butt Kicks	3 x 30 Secs

Frankensteins

High Knees

Butt Kicks

WORKOUT

Exercise	Sets X Reps
Modified Burpee	3 x 30 Secs
Chops	3 x 30 Secs each
Banded Jacks	3 x 30 Secs

Modified Burpee

Chops

Banded Jacks

COOL DOWN

Exercise	Sets X Reps
Half Moon Stretch	3 x 30 Secs
Down Dog	3×10
Cobra	3 x 30 Secs

Half Moon Stretch

Down Dog

Cobra

Day 3

WARM UP

Exercise	Reps
Speed Skaters	3 x 30 Secs
Toe Taps	3 x 20
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
Happy Baby	2 x 45

Active Hamstring Stretch

Calf Stretch

Happy Baby

Day 4

WARM UP

Exercise	Reps
Air Squat	3 x 20
Toe Taps	3 x 20
Open Close Arms	3 x 30 Secs

Air Squat

Toe Taps

Open Close Arms

WORKOUT

Exercise	Sets X Reps
Bicep Curl	3×12 each
Chest Press	3×15 each
Double Shoulder Press	3×15

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