Weeks 1 & 2

Warm up – Pick 1 of the following:

A. 60 minute walk
B. Jumprope – 3 minutes active jump rope and 1 minute rest for 32 minutes.
C. Cycling – 45 minutes

Day 1

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Banded side steps 3×45 seconds
Banded rear deltoid 3×15
Crawl outs 3×10
Vacuums 3×10 (hold 5 seconds each rep)
Ball crunches 3×15

 

10 minute ab circuit (Do each of the 5 movements for 1 minute then repeat the set)

Toe touches (touch your chest, touch your toes) 1×2 minutes
Heel taps 1×2 minutes
Reach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes

 

Dumbbell squat press 3×10
Dumbbell reverse lunges 3×10
Rocket jumps 3×10
Dumbbell bent over row (double arm) 3×10
Banded row 3×10
Burpees 3×10

 

Stretch: 10 minutes

 

Day 2

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Banded side steps 3×45 seconds
Banded rear deltoid 3×15
Crawl outs 3×10
Vacuums 3×10 (hold 5 seconds each rep)
Ball crunches 3×15

 

10 minute ab circuit (Do each of the 5 movements for 1 minute then repeat the set)

Toe touches (touch your chest, touch your toes) 1×2 minutes
Heel taps 1×2 minutes
Reach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes

 

Forward lunges 3×10 each leg
Side Lunges 3×10 each leg
Body squats 3×10
Burpees 3×10
High knee 3x 30 seconds
Push up position planks (hold push up position)
Mountain climber 3×20 seconds

 

Stretch: 10 minutes

 

Day 3

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Banded side steps 3×45 seconds
Banded rear deltoid 3×15
Crawl outs 3×10
Vacuums 3×10 (hold 5 seconds each rep)
Ball crunches 3×15

 

10 minute ab circuit (Do each of the 5 movements for 1 minute then repeat the set)

Toe touches (touch your chest, touch your toes) 1×2 minutes
Heel taps 1×2 minutes
Reach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes

 

Dumbbell squat  press 3×10
Dumbbell reverse lunges 3×10
Rocket jumps 3×10
Dumbbell bent over row (double arm) 3×10
Banded row 3×10
Burpees 3×10

 

Stretch: 10 minutes

 

Day 4

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Banded side steps 3×45 seconds
Banded rear deltoid 3×15
Crawl outs 3×10
Vacuums 3×10 (hold 5 seconds each rep)
Ball crunches 3×15

 

10 minute ab circuit (Do each of the 5 movements for 1 minute then repeat the set)

Toe touches (touch your chest, touch your toes) 1×2 minutes
Heel taps 1×2 minutes
Reach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes

 

Forward lunges 3×10 each leg
Side Lunges 3×10 each leg
Body squats 3×10
Burpees 3×10
High knee 3x 30 seconds
Push up position planks (hold push up position)
Mountain climber 3×20 seconds

 

Stretch: 10 minutes

 

Day 5

Stretch: 10 minutes

Cardio: Pick one of the options above A, B, or C

Banded side steps 3×45 seconds
Banded rear deltoid 3×15
Crawl outs 3×10
Vacuums 3×10 (hold 5 seconds each rep)
Ball crunches 3×15

 

10 minute ab circuit (Do each of the 5 movements for 1 minute then repeat the set)

Toe touches (touch your chest, touch your toes) 1×2 minutes
Heel taps 1×2 minutes
Reach for the sky 1×2 minutes
Supermans 1×2 minutes
Knee to elbow lateral 1×2 minutes

 

Dumbbell squat  press 3×10
Dumbbell reverse lunges 3×10
Rocket jumps 3×10
High knee 3x 30 seconds
Push up position planks (hold push up position)
Mountain climber 3×20 seconds

 

Stretch: 10 minutes

 

Rest: Days 6 & 7

Stretch: 10 minutes