Tuesday

Shoulder Rotations-10 reps
Hip Mobility-5 reps a side

3-4 rounds of:
1 minute of work followed by 15 seconds of rest.
Jumping Jacks
Single leg deadlift hop right leg
Single leg deadlift hop Left leg
Speed Skaters
Spider man push ups
reverse Super man
Leg extension crunch
Side plank Knee to elbow right side
Side plank knee to elbow left side
Reverse Burpee

set your timer for 1 minute of work followed by 15 seconds of rest. You do each exercise for 1 minute then you have 15 seconds to get ready for the next exercise. After the reverse burpees give yourself enough rest to grab a drink and reset timer for the next round.

don’t forget your cool down stretches.

Monday

Shoulder rotations-10 reps
Hip Mobility- 5 reps a side

50-40-30-20-10
Air Squats
Jack knife
Downward dog push up
Superman
high plank Shoulder touch
Calories of cardio Run, Row Bike or 50 hill climber

The first round of 50 reps of each exercise.
The second round os 40 reps of each exercise.

Friday

Hip Opener-5 reps a side.
Shoulder Rotations-15 reps.

4 rounds of:

10 Wall walks or modify to inch worms.
10 Elevated high low plank each side or modify to flat.
10 Ball jack knife each direction
10 Ball pike with push up
10 High plank toe touch each side 
10 Plank press
10 Side plank knee to elbow a side
.50 mile run

Cool Down Stretch

Thursday

Shoulder rotations-10 reps.
Hip Opener-5 reps a side.

3-4 rounds of:

Step up/single leg deadlift 10 a leg
Reverse lunge dumbbell squat 10 a leg
Split squat 10 a leg
Jumping lunge 10 a leg
Speed skaters 10 a leg
2 minutes of cardio fo choice-run, row, Airdyne or skip


Cool Down stretch

Wednesday

Shoulder rotations-15 reps.
Hip Opener-5 reps a side.

4-5 rounds of:

Phoenix push-10 reps
Cross over crunch-10 each side
Side plank crunch-10 a side
Reverse superman-10 reps
Superman row-10 reps
Alternating leg raise-10 a leg
Downward dog -10 transitions 
100 double u der or 200 skips

Cool Down Stretch

Tuesday

Shoulder Rotations-10 reps.
Hip Opener-5 reps a side.

21-18-15-12-9-6-3

Thruster or assisted handstand push up.
Dip
Alternating Jack Knife
Pull up or superman
Overhead reverse lunge a leg
North South Burpee
30 Cal AirDyne or .25 m run

Cool Down Stretch

Monday

Shoulder Rotations-10 reps
Hip opener-5 reps a side.

50-40-30-20-10
Surrender squat 
Side jack knife
Bear crawl kick
Inchworm reverse inchworm
1/2 rep reverse burpee

Cool Down Stretch

Round 1 do 50 reps of each exercise and 25 Burpees.
Round 2 is 40 reps of each exercise and 20 burpees.

Friday

Shoulder Rotations-15 reps
Hip opener-5 reps each side


5 rounds of:
50 - Mountain climbers
40-Bicycle Crunch
30-Blast off push up
20-North South Burpee
10-Wall walks or reverse inch worm


Cool down stretch




Thursday

Hip opener-5 reps each side
Glute activation-10 each side

Complete 3-4 Rounds of:

Reverse lunge deadlift 10 a leg
Jumping lunge 20
Split squat 10 a leg
Jumping split squat 10 a leg
Step up 10 a leg
Bottom half squat 20
Squat jumps 20 
Weights are optional
.25mile run or 20 frog burpees

Cool Down Stretch

Wednesday

shoulder Rotations-15 reps
Hip opener-5 reps each side

10-1

Over head Dumbbell Reverse lunge a leg

Bench press or push-up

Pull-up or Superman

Burpee

.25 m run or 50 hill climbers

If you can’t do bench press do 2x the reps of push-up.

 If you can’t do pull ups it’s 2x reps of Supermans.

Rounds 1 is 10 reverse lunge a leg, 10 bench press, 10 pull-up, 10 burpee then .25 m run.

Rounds 2 is 9 reverse lunge a leg, 9 bench press, 9 pull-up, 9 Burpee and .25 m run.

Repeat 8-7-6-5-4-3-2-1.

Cool Down stretch

Tuesday

Shoulder rotations-15 reps
Hip opener-5 reps each side

Core workout

4-5 rounds of:

20 side plank crunches a side

20 side jack knifes a side

20 toe touches (weight optional)

20 supermans

20 dragon flies

.50 mile run 

Cool Down stretches

Monday

Shoulder rotations-15 reps
Hip opener-5 reps

4 rounds of:

10 Wall walks

10 Elevated high low plank each side 

10 Ball jack knife each direction

10 Ball pike with push up

10 High plank toe touch each side 

10 Plank press

10 Side plank knee to elbow a side

.50 mile run

Cool Down stretches

Friday

Shoulder rotations-15 reps
Inch worm with hip opener-5 reps

5 rounds of:
30 reverse lunge hops-15 a leg
30 high plank shoulder touches-15 a side
30 Hollow rock
30 squat jumps
30 Low plank rocks
30 hill climbers
2 minute run or row or skip or Airdyne
Cool Down stretches

Thursday

Shoulder Rotations-15 reps
walk outs-10 reps

complete as many rounds as possible in 50 minutes of 45 seconds of each exercise and 15 seconds rest …
Power jacks
Glute Bridge
Bicycle crunches
super man hold
inch worm push ups
reverse lunge front kick
low Plank rock
1/2 rep squats
jog on the spot

FOAM ROLL

Wednesday

Inch worms with Hip opener-5 reps
Glute activation-10 reps each side

5 rounds of:
Reverse lunge front kick-15 reps a leg
Frog burpee-15 reps
Lateral lunge-15 a side alternating
reverse burpee-15 reps
Single leg deadlift hops-15 a side
2 minute run or 2 minutes of skipping

Cool down stretches
Foam roll