Weekly Work-Outs

Day One

Squat Warm Ups:

- 10 Air Squats (assess form)

- 10 Air Squats with arms crossed and elbows up

- 10 Air Squats with arms raised overhead OR 30 second Wall Squat

4 Rounds:

- Lunges across the room

- 1 min Wall Squat

- Alternating Arabesques across the room

- 20 Calf Raises

Day Two

25-20-15-10 X

- Push Ups

- Lying Leg Raises

- Swimmers, per side

- V-Ups

Day Three

3-4 Rounds:

- 10 Curl Thrusters

- 5 Chin Ups

- 10 Dips

Day Four

Hearts: Shoulder Press

Diamonds: Lateral Raises

Spades: Bent Over Rows

Clubs: Anterior Raises

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