Week 5
Day 1:
Warmup:
Bw Fire Hydrants – 15x each side
lateral bear crawl – 10 steps each side
lateral bear crawl – 10 steps each side
Repeat 3x
Day 1:
Circuit:
Dumbbell curl to squat– 20x
dumbbell farmer carry – 15 steps there and back
dumbbell forward lunges – 15x each side
clock crunches – 5x
dumbbell farmer carry – 15 steps there and back
dumbbell forward lunges – 15x each side
clock crunches – 5x
repeat 4x
Day 2:
Warmup:
donkey kicks – 15x each side
Elbow Planks – 45 sec
Elbow Planks – 45 sec
Repeat 3x
Day 2:
Circuit:
dumbbell walking lunges – 15 steps there and back
straight arm Russian twists – 45 sec
kneel to squat – 10x each side
dumbbell toe touches – 20x
straight arm Russian twists – 45 sec
kneel to squat – 10x each side
dumbbell toe touches – 20x
repeat 4x
Day 3:
Warmup:
Walkout to world's greatest stretch – 5x
kneeling push-ups – 15x
kneeling push-ups – 15x
Repeat 3x
Day 3:
Circuit:
single leg box squat – 15x each side
inverted plank knee drives – 15x each side
squat jumps – 15x
windshield wipers – 15x each side
inverted plank knee drives – 15x each side
squat jumps – 15x
windshield wipers – 15x each side
repeat 4x