Week 3 - My 10 week Program

Week 3: Intro to new stuff

Day 1 - Rest
8 min ab routine

Day 2 - Full Body

1. Warm up - 20 min jump rope
2. Stretch (3 min)
3. 3 sets of weights for 60 seconds each
• standing then into table pose, come up and lift weights to chest
• squat drop weight in front (kettle bell)
• weight whip around the head
4. Arm swings 60 seconds, rest and again
5. Squats, leg stretch 60 seconds
6. Boat Pose (hold for 60 seconds)
7. BREAK
8. 3 reps of
• Speed skating - opp. hand touches ground 60
• Fast feet 60 seconds
• jumping jacks 60
9. BREAK
10. 3 sets of
• Running man
• alternating punches side - in squat position
• alternating leg lift opposite elbow knee touch

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 - Rest
8 min ab routine

Day 5 - Mid Core

1. Warm up
2. Stretch (3 min)
3. combo 1 - 3 times
• jump squat 3 times
• 3 push ups
4. combo 2 - 3 times
• crab stance alternating leg crunch 60
• mountain climbers 60
5. combo 3 - 3 times
• push up tent leg in the air push up 15

transition without putting other leg on ground
• one leg jump squats
6. BREAK
7. 3 sets of
• chair pose wieghts out to side - 25
• side lunges with front raises - 25
• lunges with bicep curls - 25

Day 6 - Insanity

1. Warm up
2. Stretch (3 min)
3. 3 reps 50 seconds on, 10 second rest
• jump punches - up straight out, and down when land
• Lateral jumps, remaining on one leg
• Ninja Jump tucks - start on knees, jump tuck, then 5 high knees
• Modified Burpee - open up with arm towards ceiling in plank and alternate, push between each - then jump up
• side jump ups - pushup position and jump legs up to sides
4. BREAK
6. 3 times of
• side crunch roll side to side, legs straight
• Supermans, alternate arm and leg
• Supermans, all
• Supermans same side
• Peeing dog
7. 50 mountain climbers
8. 5 high knees, and 5 switch lunges, 50 seconds
9. High jumps into squats
10. twisting arm Lunges 2 reps, 15 each side
11. Cool Down - Yoga stretch routine

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