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