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Workout Week 5

Day 1
Day 2
Day 3
Day 4
Day 1

WARM UP

ExerciseReps
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

ExerciseSets 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

ExerciseSets 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

ExerciseReps
Frankensteins 3 x 30 Secs
High Knees3 x 30 Secs
Butt Kicks 3 x 30 Secs

Frankensteins

High Knees

Butt Kicks

WORKOUT

ExerciseSets X Reps
Modified Burpee3 x 30 Secs
Chops 3 x 30 Secs each
Banded Jacks3 x 30 Secs

Modified Burpee

Chops

Banded Jacks

COOL DOWN

ExerciseSets 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

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

Speed Skaters

Toe Taps

High Knees

WORKOUT

ExerciseSets 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

ExerciseSets 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

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

Air Squat

Toe Taps

Open Close Arms

WORKOUT

ExerciseSets 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

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

Crunch

Hangs

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