Week 10 - My Workout Program

Week 10: The FINAL WEEK!!

Day 1 - Rest
8 min ab routine

Day 2 - Full Body

1. Warm up - 20 min jump rope
2. Stretch (3 min)
3. Combo 1- 2 reps, 1 min
• Star Jump
• Leg jump in and wide out, push up position
4. Combo 2 - 2 reps, 1 min
• In place Bear
• sitting up Bicycle
5. Combo 3 - 2 reps, 1 min
• Alternating lunges
• pushup, bring legs in and pushup, push legs out, repeat
6. Combo 4 - 2 reps, 1 min
• Cherry Pickker
• hip raise, to leg raise
7. Cool down - Quick yoga series

Day 3 - Run

1. 100 jumping jacks
2. Stretch
3. Run for 1.5 miles (sprint last 1/8 mile)
4. 8 min abs
5. Stretch

Day 4 - BURPEE DAY

1. Warm up - 20 min jump rope
2. Stretch (3 min)
3. Combo 1 50 second on, 10 second rest
• high knees
• fast feet
• dead chicken (jumping jack but everything out at same time)
• high jumps
4. Burpee combinations
• Regular 10
• one leg burpee 5 each leg
• high knee raise burpee 10
• side knee tuck burped 5 reps each side
• step up (on chair) burped 5 each leg
• roll-over burpee 10
• SUMO burpee - squat position and lift one leg then the other, 10 times
• Burpee jump over (a bag) - 10
• Frog Burpees - (frog jump forward, do burpee and then jump back)
5. Cool down - Quick yoga series

Day 5 - Rest
8 min ab routine

Day 6 - Full Body

1. Warm up - 20 min jump rope
2. Stretch (3 min)
3. Combo 1- 2 reps, 1 min
• Star Jump
• Leg jump in and wide out, push up position
4. Combo 2 - 2 reps, 1 min
• In place Bear
• sitting up Bicycle
5. Combo 3 - 2 reps, 1 min
• Alternating lunges
• pushup, bring legs in and pushup, push legs out, repeat
6. Combo 4 - 2 reps, 1 min
• Cherry Pickker
• hip raise, to leg raise
7. Cool down - Quick yoga series

Day 5 - Total body (my work out)

1. Warm up - Quick 10 min sprint set
• jog 5 min
• sprint for 15 seconds, back to jog for 30
• repeat sprints burst till for 4 min
• jog last min
2. Stretch (3 min)
3. Push up side jumps ( push up then jump legs UP to side) 1 minute
- Break 30 seconds -
4. Push up knee elbow crunch (in upward pushup position and then bend same arm and knee together in air - modified is on elbows and only move knees up to sides) 1 minute
- Break 30 seconds -
5. Jack knife crunch 1 minute
- Break 30 seconds -
6. Burpeees 1 minute
- Break 30 seconds -
7. Monkey press ups ( butt in air, with one leg in the air, and do push up - modified is put both legs on ground and pike push up) 1 minute
- Break 30 seconds -
8. Ski jumps over mat 1 minute
- Break 30 seconds -
9. Frog jump 1 minute
- Break 30 seconds -
10. Exercise ball mountain climbers (leg goes on outside of ball) 1 minute
11. Cool down - Quick yoga series

Day 6 - Upper Core

1. Warm up - 20 min jump rope
2. Stretch - specifically arms
3. Plank Series
• Left (60 seconds)
• Left hip raises (60 seconds)
• Center (60 seconds)
• Center rocking (60 seconds)
• Right (60 seconds)
• Right hip raises (60 seconds)
4. Wieghts - repeat 4 times
• Bicept curl (13)
• Arm raise sides both palm down (13)
• Arm raise sides both palm up (13)
• Arm raise sides both palm forward (13)
• Alternate lifting weights above head, like punching upward (30)
• Punch out ward alternating (50)
• Tricept lift behind head
5. push up position Tricept curl (30 each side)
6. push up position lift (30 each side)
7. Push Up pyramid series
8. Cool down - Quick yoga series

Day 7 - Total body (my work out)

1. Warm up - Quick 10 min sprint set
• jog 5 min
• sprint for 15 seconds, back to jog for 30
• repeat sprints burst till for 4 min
• jog last min
2. Stretch (3 min)
3. Push up side jumps ( push up then jump legs UP to side) 1 minute
- Break 30 seconds -
4. Push up knee elbow crunch (in upward pushup position and then bend same arm and knee together in air - modified is on elbows and only move knees up to sides) 1 minute
- Break 30 seconds -
5. Jack knife crunch 1 minute
- Break 30 seconds -
6. Burpeees 1 minute
- Break 30 seconds -
7. Monkey press ups ( butt in air, with one leg in the air, and do push up - modified is put both legs on ground and pike push up) 1 minute
- Break 30 seconds -
8. Ski jumps over mat 1 minute
- Break 30 seconds -
9. Frog jump 1 minute
- Break 30 seconds -
10. Exercise ball mountain climbers (leg goes on outside of ball) 1 minute
11. Cool down - Quick yoga series

Week 9 - My Workout Program

Week 9: The Routine

Day 1 - Rest
8 min ab routine

Day 2 - Full Body

1. Warm up - 20 min jump rope
2. Stretch (3 min)
3. 3 1 min intervals - keep track of reps
4. Wide arm stance push ups into side plank
5. Alternating lunges
6. Hanging body raises (need table)
7. Squat side leg lifts
8. High jumps
9. L crunch
10. super mans
11. 90 degree leg push crunch
12. BREAK
13. Cool down - Quick yoga series


Day 3 - mid core
1. Warm up - 20 min jump rope
2. Stretch (3 min)
3. 90 degree leg push crunch (5 sets of 20)
4. Bicycle ( 5 sets of 20)
5. Boat Pose (hold for 60 seconds)
6. Scissors (60 seconds)
7. Scissors walk (60 seconds)
8. Repeat 4 times
9. Legs on chair side crunch, push up position 20 each side
10. Start in crouched position, jump lunge, swinging arms out when jumping - alternate legs (10 times each side)
11. Side plank, twist to push up after 60 seconds
13. push up position, extend opposite leg and arm
14. BREAK - repeat the following 3 times for each side
15. Lumber Jack (20)
16. lunge twist arms out (25)
17. Standing crunch (20)
18. Cool down - Quick yoga series
Day 4 - Run
1. 100 jumping jacks/high Knees/ Butt kicks
2. Stretch
3. Run for 1.5 miles (sprint last 1/8 mile)
4. 8 min abs
5. Stretch

Day 5 - Rest
8 min ab routine

Day 6 - mid and lower core

1. Warm up - 20 min jump rope
2. Stretch
3. Repeat the following 3 times per side
• Table pose Left leg lift side (30)
• Table pose left leg lift back (30)
• Standing leg lift side
• Standing leg lift back
4. BREAK
5. Squats (3 sets of 20)
6. Squat arms up (3 sets of 20)
7. Squat arms out (3 sets of 20)
8. Repeat the the following 4 times
• High knee Jumping Squat (15)
• High knees (60 seconds)
• Fast feet (60 seconds)
9. Cool down - Quick yoga series
Day 7 - Full Body Beat previous scores!!!
1. Warm up - 20 min jump rope
2. Stretch (3 min)
3. 3 1 min intervals - keep track of reps
4. Wide arm stance push ups into side plank
5. Alternating lunges
6. Hanging body raises (need table)
7. Squat side leg lifts
8. High jumps
9. L crunch
10. super mans
11. 90 degree leg push crunch
12. BREAK
13. Cool down - Quick yoga series

Week 8 - My 10 Week Program

Week 8: More Workout

Day 1 - Rest
8 min ab routine

Day 2 - Total body (my work out)

1. Warm up - Quick 10 min sprint set
• jog 5 min
• sprint for 15 seconds, back to jog for 30
• repeat sprints burst till for 4 min
• jog last min
2. Stretch (3 min)
3. Push up side jumps ( push up then jump legs UP to side) 1 minute
- Break 30 seconds -
4. Push up knee elbow crunch (in upward pushup position and then bend same arm and knee together in air - modified is on elbows and only move knees up to sides) 1 minute
- Break 30 seconds -
5. Jack knife crunch 1 minute
- Break 30 seconds -
6. Burpeees 1 minute
- Break 30 seconds -
7. Monkey press ups ( butt in air, with one leg in the air, and do push up - modified is put both legs on ground and pike push up) 1 minute
- Break 30 seconds -
8. Ski jumps over mat 1 minute
- Break 30 seconds -
9. Frog jump 1 minute
- Break 30 seconds -
10. Exercise ball mountain climbers (leg goes on outside of ball) 1 minute
11. Cool down - Quick yoga series

Day 3 - mid/lower core

1. Warm up - 20 min jump rope
2. Stretch (3 min)
3. Frog jumps
4. 3 sets of
• Reverse lunge kick up opp. arm touch toe 20 each side
• reverse push up, on chair 20
• walk over push ups 25
5. Mountain climbers (1 min - count reps)
7. sumo squats (1 min -count reps)
8. lie down hips up plank position, one leg extended and raised (1 min - count reps, do other leg)
9. squating side leg raises (1 min - count reps)
10. side crunch
11. L/V crunch - v- the l when crunching (1 min - count reps)
12. lumber jacks
13. side plank hip raises
14. Wall sit - leg raises one at a time
15. Cool down - Quick yoga series

Day 4 - Rest
8 min ab routine

Day 5 - Upper Core

1. Warm up - 20 min jump rope
2. Stretch - specifically arms
3. Plank Series
• Left (60 seconds)
• Left hip raises (60 seconds)
• Center (60 seconds)
• Center rocking (60 seconds)
• Right (60 seconds)
• Right hip raises (60 seconds)
4. Wieghts - repeat 4 times
• Bicept curl (13)
• Arm raise sides both palm down (13)
• Arm raise sides both palm up (13)
• Arm raise sides both palm forward (13)
• Alternate lifting weights above head, like punching upward (30)
• Punch out ward alternating (50)
• Tricept lift behind head
5. push up position Tricept curl (30 each side)
6. push up position lift (30 each side)
7. Push Up pyramid series
8. Cool down - Quick yoga series

Day 6 - Run

1. 100 jumping jacks
2. Stretch
3. Run for 1.5 miles (sprint last 1/8 mile)
4. 8 min abs
5. Stretch

Day 7 - mid/lower core

1. Warm up - 20 min jump rope
2. Stretch (3 min)
3. Frog jumps
4. 3 sets of
• Reverse lunge kick up opp. arm touch toe 20 each side
• reverse push up, on chair 20
• walk over push ups 25
5. Try to beat previous scores
6. Mountain climbers (1 min - count reps)
8. sumo squats (1 min -count reps)
9. lie down hips up plank position, one leg extended and raised (1 min - count reps, do other leg)
10. squating side leg raises (1 min - count reps)
11. side crunch
12. L/V crunch - v- the l when crunching (1 min - count reps)
13. lumber jacks
14. side plank hip raises
15. Wall sit - leg raises one at a time
16. Cool down - Quick yoga series

Day 7 - BURPEE DAY

1. Warm up - 20 min jump rope
2. Stretch (3 min)
3. Combo 1 50 second on, 10 second rest
• high knees
• fast feet
• dead chicken (jumping jack but everything out at same time)
• high jumps
4. Burpee combinations
• Regular 10
• one leg burpee 5 each leg
• high knee raise burpee 10
• side knee tuck burped 5 reps each side
• step up (on chair) burped 5 each leg
• roll-over burpee 10
• SUMO burpee - squat position and lift one leg then the other, 10 times
• Burpee jump over (a bag) - 10
• Frog Burpees - (frog jump forward, do burpee and then jump back)
5. Cool down - Quick yoga series

Week 7 - My 10 week Program

Week 7: Running

Day 1 - Run

1. 100 jumping jacks
2. Stretch
3. Run for 1.5 miles (sprint last 1/8 mile)
4. 8 min abs
5. Stretch

Day 2 - Sprints

1. Warm up - 3 reps, 20 jumping jacks, high knees, and butt kicks
2. Stretch (3 min)
3. Sprint cycle 5 reps of
• 10 sprint, 50 jog
• 20 sprint, 40 jog
• 30 sprint, 30 jog
• 40 sprint, 20 jog
• 50 sprint, 10 jog
• 60 sprint
4. suicides 5 rounds bb court
5. sprint box 5 times
• sprint 18 yards
• side step 18 yards
• back pedal 18 yards
• side step to start
6. sprint core 5 rounds
7. 10 yard sprint - high jump 10
9. 10 yard sprint - mountian climpbers 30
10. 10 yard sprint - push up 10
11. 10 yard sprint - 15 crunchs
12. .5 mile jog
13. Cool down - Quick yoga series

Day 3 - Rest
8 min ab routine

Day 4 - Run

1. Warm up - 3 reps, 20 jumping jacks, high knees, and butt kicks
2. Stretch
3. Run for 2 miles (sprint last 1/4 mile) - time
4. 8 min abs
5. Stretch

Day 5 - Run

1. Warm up - 3 reps, 20 jumping jacks, high knees, and butt kicks
2. Stretch
3. Run for 2 miles (sprint last 1/4 mile) - time
4. 8 min abs
5. Stretch

Day 6 - Distance Sprint

1. Warm up - 3 reps, 20 jumping jacks, high knees, and butt kicks
2. Stretch
3. Run for 2 miles - jog 1 minute, sprint 30 seconds until done
4. 8 min abs
5. Stretch

Day 7 - Rest
8 min ab routine

Week 6 - My 10 week workout

Week 6: The Routine

Day 1 - mid core

1. Warm up - 20 min jump rope
2. Stretch (3 min)
3. 90 degree leg push crunch (5 sets of 20)
4. Bicycle ( 5 sets of 20)
5. Boat Pose (hold for 60 seconds)
6. Scissors (60 seconds)
7. Scissors walk (60 seconds)
8. Repeat 4 times
9. Legs on chair side crunch, push up position 20 each side
10. Start in crouched position, jump lunge, swinging arms out when jumping - alternate legs (10 times each side)
11. Side plank, twist to push up after 60 seconds
13. push up position, extend opposite leg and arm
14. BREAK - repeat the following 3 times for each side
15. Lumber Jack (20)
16. lunge twist arms out (25)
17. Standing crunch (20)
18. Cool down - Quick yoga series

Day 2 - Run

1. 100 jumping jacks
2. Stretch
3. Run for 1.5 miles (sprint last 1/8 mile)
4. 8 min abs
5. Stretch

Day 3 - mid and lower core

1. Warm up - 20 min jump rope
2. Stretch
3. Repeat the following 3 times per side
• Table pose Left leg lift side (30)
• Table pose left leg lift back (30)
• Standing leg lift side
• Standing leg lift back
4. BREAK
5. Squats (3 sets of 20)
6. Squat arms up (3 sets of 20)
7. Squat arms out (3 sets of 20)
8. Repeat the the following 4 times
• High knee Jumping Squat (15)
• High knees (60 seconds)
• Fast feet (60 seconds)
9. Cool down - Quick yoga series

Day 4 - Rest
8 min ab routine

Day 5 - Total body (my work out)

1. Warm up - Quick 10 min sprint set
• jog 5 min
• sprint for 15 seconds, back to jog for 30
• repeat sprints burst till for 4 min
• jog last min
2. Stretch (3 min)
3. Push up side jumps ( push up then jump legs UP to side) 1 minute
- Break 30 seconds -
4. Push up knee elbow crunch (in upward pushup position and then bend same arm and knee together in air - modified is on elbows and only move knees up to sides) 1 minute
- Break 30 seconds -
5. Jack knife crunch 1 minute
- Break 30 seconds -
6. Burpeees 1 minute
- Break 30 seconds -
7. Monkey press ups ( butt in air, with one leg in the air, and do push up - modified is put both legs on ground and pike push up) 1 minute
- Break 30 seconds -
8. Ski jumps over mat 1 minute
- Break 30 seconds -
9. Frog jump 1 minute
- Break 30 seconds -
10. Exercise ball mountain climbers (leg goes on outside of ball) 1 minute
11. Cool down - Quick yoga series

Day 6 - Upper Core

1. Warm up - 20 min jump rope
2. Stretch - specifically arms
3. Plank Series
• Left (60 seconds)
• Left hip raises (60 seconds)
• Center (60 seconds)
• Center rocking (60 seconds)
• Right (60 seconds)
• Right hip raises (60 seconds)
4. Wieghts - repeat 4 times
• Bicept curl (13)
• Arm raise sides both palm down (13)
• Arm raise sides both palm up (13)
• Arm raise sides both palm forward (13)
• Alternate lifting weights above head, like punching upward (30)
• Punch out ward alternating (50)
• Tricept lift behind head
5. push up position Tricept curl (30 each side)
6. push up position lift (30 each side)
7. Push Up pyramid series
8. Cool down - Quick yoga series

Day 7 - Run

1. 100 jumping jacks
2. Stretch
3. Run for 1.5 miles (sprint last 1/8 mile)
4. 8 min abs
5. Stretch

Week 5 - My 10 Week Workout

Week 5: Running

Day 1 - Run

1. 100 jumping jacks
2. Stretch
3. Run for 1.5 miles (sprint last 1/8 mile)
4. 8 min abs
5. Stretch

Day 2 - Sprints

1. Warm up - 3 reps, 20 jumping jacks, high knees, and butt kicks
2. Stretch (3 min)
3. Sprint cycle 5 reps of
• 10 sprint, 50 jog
• 20 sprint, 40 jog
• 30 sprint, 30 jog
• 40 sprint, 20 jog
• 50 sprint, 10 jog
• 60 sprint
4. suicides 5 rounds bb court
5. sprint box 5 times
• sprint 18 yards
• side step 18 yards
• back pedal 18 yards
• side step to start
6. sprint core 5 rounds
7. 10 yard sprint - high jump 10
9. 10 yard sprint - mountian climpbers 30
10. 10 yard sprint - push up 10
11. 10 yard sprint - 15 crunchs
12. .5 mile jog
13. Cool down - Quick yoga series

Day 3 - Rest
8 min ab routine

Day 4 - Run

1. Warm up - 3 reps, 20 jumping jacks, high knees, and butt kicks
2. Stretch
3. Run for 2 miles (sprint last 1/4 mile) - time
4. 8 min abs
5. Stretch

Day 5 - Run

1. Warm up - 3 reps, 20 jumping jacks, high knees, and butt kicks
2. Stretch
3. Run for 2 miles (sprint last 1/4 mile) - time
4. 8 min abs
5. Stretch

Day 6 - Distance Sprint

1. Warm up - 3 reps, 20 jumping jacks, high knees, and butt kicks
2. Stretch
3. Run for 2 miles - jog 1 minute, sprint 30 seconds until done
4. 8 min abs
5. Stretch

Day 7 - Rest
8 min ab routine

Week 4 - My 10 week Workout

Week 4: More of the same

Day 1 - Total body (my work out)

1. Warm up - Quick 10 min sprint set
• jog 5 min
• sprint for 15 seconds, back to jog for 30
• repeat sprints burst till for 4 min
• jog last min
2. Stretch (3 min)
3. Push up side jumps ( push up then jump legs UP to side) 1 minute
- Break 30 seconds -
4. Push up knee elbow crunch (in upward pushup position and then bend same arm and knee together in air - modified is on elbows and only move knees up to sides) 1 minute
- Break 30 seconds -
5. Jack knife crunch 1 minute
- Break 30 seconds -
6. Burpeees 1 minute
- Break 30 seconds -
7. Monkey press ups ( butt in air, with one leg in the air, and do push up - modified is put both legs on ground and pike push up) 1 minute
- Break 30 seconds -
8. Ski jumps over mat 1 minute
- Break 30 seconds -
9. Frog jump 1 minute
- Break 30 seconds -
10. Exercise ball mountain climbers (leg goes on outside of ball) 1 minute
11. Cool down - Quick yoga series

Day 2 - Rest
8 min ab routine

Day 3 - mid core

1. Warm up - 20 min jump rope
2. Stretch (3 min)
3. Frog jumps
4. reverse push up, on chair
5. 90 degree leg push crunch (5 sets of 20)
6. Bicycle ( 5 sets of 20)
7. Dive Bomber - downdog to upward facing
8. Boat Pose (hold for 60 seconds)
9. Scissors (60 seconds)
10. Scissors walk (60 seconds)
11. BREAK - repeat the following 3 times for each side
12. Lumber Jack (20)
13. lunge twist arms out (25)
14. Standing crunch (20)
15. Cool down - Quick yoga series

Day 4 - Upper Core

1. Warm up - 20 min jump rope
2. Stretch - specifically arms
3. Plank Series
• Left (60 seconds)
• Left hip raises (60 seconds)
• Center (60 seconds)
• Center rocking (60 seconds)
• Right (60 seconds)
• Right hip raises (60 seconds)
4. Wieghts - repeat 4 times
• Bicept curl (13)
• Arm raise sides both palm down (13)
• Arm raise sides both palm up (13)
• Arm raise sides both palm forward (13)
• Alternate lifting weights above head, like punching upward (30)
• Punch out ward alternating (50)
• Tricept lift behind head
5. push up position Tricept curl (30 each side)
6. push up position lift (30 each side)
7. Push Up pyramid series
8. Cool down - Quick yoga series

Day 5 - Run

1. 100 jumping jacks
2. Stretch
3. Run for 1.5 miles (sprint last 1/8 mile)
4. 8 min abs
5. Stretch

Day 6 - Rest
8 min ab routine

Day 7 - BURPEE DAY

1. Warm up - 20 min jump rope
2. Stretch (3 min)
3. Combo 1 50 second on, 10 second rest
• high knees
• fast feet
• dead chicken (jumping jack but everything out at same time)
• high jumps
4. Burpee combinations
• Regular 10
• one leg burpee 5 each leg
• high knee raise burpee 10
• side knee tuck burped 5 reps each side
• step up (on chair) burped 5 each leg
• roll-over burpee 10
• SUMO burpee - squat position and lift one leg then the other, 10 times
• Burpee jump over (a bag) - 10
• Frog Burpees - (frog jump forward, do burpee and then jump back)
5. Cool down - Quick yoga series