Weekly Work-Outs

Day One

3 Rounds:

- 45 sec Flutter Kicks

- 45 sec Prone Lateral Arm Raise Hold

3 Rounds:

- 45 sec Leg Raises

- 45 sec Sit Ups

3 Rounds:

- 45 sec Front Plank

- 45 sec V-Ups

Day Two

15 minutes:

- 10 Shoulder Presses

- 5 Pull Ups/Lat Pull Downs

- 10 Seated Cable Rows

- 10-20 Push Ups

Day Three

Hearts: Burpees

Diamonds: Air Squats

Spades: Sit Ups

Clubs: Push Ups

Day Four

3 Rounds:

- 45 sec Flutter Kicks

- 45 sec Arm Haulers

3 Rounds:

- 45 sec Slider Mt. Climbers

- 45 sec Jump Rope

3 Rounds:

- 45 sec Rower

- 45 sec Bosu Burpees

Day Five

15 minutes:

- 15 Slider Leg Curls

- 10 Slider Adductors, per side

- 15 Sumo Deadlifts

- 15 Air Squats

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