Thursday- lower body emphasis

10 minute warmup on the rower or 5 minutes jump rope, 5 minutes jumping jacks

Workout:

3-4 sets of the following ONLY TEN SECONDS REST between each exercise, 30 second rest between each set!!!

16 reps lateral hops (hop side to side, preferably over something like a towel)

30 reps mountain climbers

for those of you up for a challenge, try chaturanga runs!! http://www.youtube.com/watch?v=s0Uv9PIB_kk

12 goblet squats http://davedraper.com/blog/2006/11/04/what-are-goblet-squats-goblet-squat-instruction/

12 weighted lunges each leg

Finish up with the following bike/cardio workout:

5 minutes biking at resistance 7

1 minute jump rope (if you can't jump rope, do either jumping jacks, high knees, or toe taps)

5 minutes biking at resistance 9

2 min. jump rope or other

5 minutes biking res. 12

3 min. jump rope or other

5 min bike, res. 7

4 min. jump rope or other

5 min bike, res. 11

10 min bike, res. 7

it's almost friday!