Workout 11



Fitness Friday: Weekly Workout

A full body workout designed for those who work out 2-4 days a week, allowing for rest days. Structured to include a dynamic warm-up, lower body focus, upper body focus, core focus, and cool down. Complete 2-3 sets of each exercise.

Dynamic Warmup:
Toe Touch Kicks – 15 reps
Jump Ropes – 15 reps

Lower Body:
Curtsy Lunge – 10 – 12 reps
Side Leg Lifts – 10 – 12 reps
Squat Kickback- 10 – 12 reps

Upper Body:
Back Extension – 10 – 12 reps
Ali Arms – 10 – 12 reps
Triceps Push-ups – 10 – 12 reps

Core:
Circular Bicycle Crunch – 10 – 12 reps
Standing Side Crunch – 10 – 12 reps
Boat Hold – 10 – 12 reps

Cool Down:
Figure Four Stretch – 30 – 60 seconds
Cobra – 30 – 60 seconds

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