Weeks 5 & 6

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 3×1 minute
Banded rear deltoid 3×15
Crawl outs 3×12
Vacuums 3×15 (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

 

Kettlebell deadlift 3×12
Dumbbell side lunges 3×12
Rocket jumps 3×10
Dumbbell curls 3×12
Dumbbell RDL 3×12
Dumbbell row 3×12
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 3×1 minute
Banded rear deltoid 3×15
Crawl outs 3×12
Vacuums 3×15 (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 shoulder press 3×10
Arnold press 3×10
Dumbbell squat press 3×10
Dumbbell curls 3×10
Dumbbell RDL 3×10
Burpees 3×10

 

Stretch: 10 minutes

 

Day 3

Stretch: 10 minutes

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

Banded side steps 3×1 minute
Banded rear deltoid 3×15
Crawl outs 3×12
Vacuums 3×15 (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

 

Kettlebell deadlift 3×12
Dumbbell side lunges 3×12
Rocket jumps 3×10
Dumbbell curls 3×12
Dumbbell RDL 3×12
Dumbbell row 3×12
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 3×1 minute
Banded rear deltoid 3×15
Crawl outs 3×12
Vacuums 3×15 (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 shoulder press 3×10
Arnold press 3×10
Dumbbell squat press 3×10
Dumbbell curls 3×10
Dumbbell RDL 3×10
Burpees 3×10

 

Stretch: 10 minutes

 

Day 5

Stretch: 10 minutes

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

Banded side steps 3×1 minute
Banded rear deltoid 3×15
Crawl outs 3×12
Vacuums 3×15 (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

 

Kettlebell deadlift 3×12
Dumbbell side lunges 3×12
Rocket jumps 3×10
Dumbbell curls 3×12
Dumbbell RDL 3×12
Dumbbell row 3×12
Burpees 3×10

 

Stretch: 10 minutes

 

Rest: Days 6 & 7

Stretch: 10 minutes