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