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