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