Thursday- lower body

10 minutes biking to warm up
Three times:
1 minute walking squat; wide leg (30 seconds front, 30 seconds back)
- in a wide legged stance, squat as low as you can. Holding that position, walk forward for 30 seconds taking small steps. After 30 seconds, walk backwards in that same position (without coming up in between) and walk for 30 more seconds. 
20 squat jumps
- with legs shoulder length apart, squat down to a 90 degree angle. when you come back up, shoot up and jump off the ground. Land as softly as you can on your toes. 
20 lunges each leg- back leg elevated
- using a chair or bench, place the ball of your back foot on top of it. Lunge with the other leg. Go as low as you can, but don't let your knee go over your toe. Go slow. 
20 each leg single leg extensions
- either on a machine or with a band, hold your quad steady and extend your leg at the knee pulling the weight outwards. 


Finish up with 15 minutes on the stairs and 15 minutes on the treadmill.

Wednesday- core and cardio

5 minute jog to warm up

1 minute run (not jog)
1 minute jump rope
20 jumping lunges

2 minute run
2 minute jump rope
20 jumping lunges

3 minute run
3 minute jump rope
20 jumping lunges

4 minute run
4 minute jump rope
20 jumping lunges

5 minute run
10 minute jog
5 minutes ballistic stretching (shake it out, move around while stretching)

Tuesday- upper body

10 minutes on the rower to warm up
20:10's- this workout will focus on the back (upper and lower)


20 seconds bent arm pullovers,
10 seconds rest- repeat for a total of 6 times

20 seconds one armed rows (aka lawn mower),

10 seconds rest- repeat for a total of    6 times

20 seconds weighted back extension,

10 seconds rest- repeat for a total of 6 times

20 seconds lat pull downs, 

10 seconds rest- repeat for a total of 6 times

20 seconds jumping jack planks, 

10 seconds rest- repeat for a total of 6 times

Try not to take more than 30 seconds rest in between each exercise 


Finish up with 20 minutes on the eliptical- ten minutes forwards, ten minutes backwards

Monday- lower body

Five minute jog to warmup
For the next five minutes, jog for 40 seconds and sprint the last 20 seconds. Repeat 5 times.

Workout- three times:
25 mountain climbers
20 weighted squats
20 weighted lunges (ten each leg)
10 burpees
10 plie squats

three times:
1:00 plank
25 bicycles
25 v-ups
25 each side, oblique v-ups (pictured)

finish up with ten minutes on the bike, first five minutes at a high resistance and decrease the resistance a little bit for each remaining five minutes.

Sunday- rest day

Rest Day.

Saturday- Cardio

Jog for ten minutes to warm up

for the second set of ten minutes, run for 2 sprint for 1 (or increase your pace as much as you can)

Do this twice, so jog ten - jog/sprint ten - jog ten - jog/sprint ten

Cool down with a five minute jog and five minutes of walking stretches

So this could include swinging your arms, stretching your arms, deep lunges, long walking

Friday- upper body

10 minutes on the rower

Workout: 3 times
10 bent over rows
20 regular push ups
10 military press
20 t-push ups
10 lawn mowers (pictured)
20 diamond push ups
- keep your hands as close together as possible

3 times
10 bicep curls
15 tricep dips
10 weighted arm circles

3 times
25 reverse crunches
25 russian twists
25 v-sit ups
25 mountain climbers
1:00 plank