Week 1 - My 10 week Program

So the assignment is to do a 10 week work out program that incorporates everything we have learned and use it to stay in shape over break/ keep us on track.

Week 1:Getting started

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. BREAK - repeat the following 3 times for each side
9. Lumber Jack (20)
10. lunge twist arms out (25)
11. Standing crunch (20)
12. Cool down - Quick yoga series

Day 2 - 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 3 - 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. Mountain Climbers
5. Push Up pyramid series
6. Tricep planks (60 seconds)
7. Tricep dips (5 sets of 10)
8. Arm circles Forward (60 seconds)
9. Arm circles Backward (60 seconds)
10. Cool down - Quick yoga series

Day 4 - Slow day
45 minute yoga video

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 - Cardio

1. Warm up - Jump Rope 20 min
2. Stretch
3. Repeat 4 times
• Jumping Jacks (50)
• Mountain Climbers (50)
• Burpees (20)
• High knee squat jump
4. BREAK
5. Fast feet Series (5 reps)
• Center 30 seconds
• Alternating pivots every 3 seconds (60 seconds)
• Push up (increasing corresponding to sets)
6. High Knees arms out (1 min)
7. Butt Kicks arms up (1 min)
8. Cool down - Quick yoga series

Day 7 - Mid Core

1. Warm up - Jump Rope 20 min
2. Stretch
3. 8 min abs
• Bicycle
• 90 degree push outs
• Boat pose
• Muffin Top
• Left Side Crunch
• Right side Crunch
• L crunch
• Leg lifts
4. Break
5. Push up pyramid series (10)
6. Super man series
• Normal (25)
• Right side (25)
• Left side (25)
• R Arm and L leg (25)
• L Arm and R leg (25)
7. Cherry Pickers 100
8. Cool down - Quick yoga series