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