Week 8 - My 10 Week Program

Week 8: More Workout

Day 1 - Rest
8 min ab routine

Day 2 - 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 3 - mid/lower core

1. Warm up - 20 min jump rope
2. Stretch (3 min)
3. Frog jumps
4. 3 sets of
• Reverse lunge kick up opp. arm touch toe 20 each side
• reverse push up, on chair 20
• walk over push ups 25
5. Mountain climbers (1 min - count reps)
7. sumo squats (1 min -count reps)
8. lie down hips up plank position, one leg extended and raised (1 min - count reps, do other leg)
9. squating side leg raises (1 min - count reps)
10. side crunch
11. L/V crunch - v- the l when crunching (1 min - count reps)
12. lumber jacks
13. side plank hip raises
14. Wall sit - leg raises one at a time
15. Cool down - Quick yoga series

Day 4 - Rest
8 min ab routine

Day 5 - 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 6 - 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 7 - mid/lower core

1. Warm up - 20 min jump rope
2. Stretch (3 min)
3. Frog jumps
4. 3 sets of
• Reverse lunge kick up opp. arm touch toe 20 each side
• reverse push up, on chair 20
• walk over push ups 25
5. Try to beat previous scores
6. Mountain climbers (1 min - count reps)
8. sumo squats (1 min -count reps)
9. lie down hips up plank position, one leg extended and raised (1 min - count reps, do other leg)
10. squating side leg raises (1 min - count reps)
11. side crunch
12. L/V crunch - v- the l when crunching (1 min - count reps)
13. lumber jacks
14. side plank hip raises
15. Wall sit - leg raises one at a time
16. Cool down - Quick yoga series

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