Workout 5



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:
Side Shuffle Touch – 15 reps
Jumping Jacks – 15 reps

Lower Body:
Fire Hydrants – 10 – 12 reps
Runner’s Lunge – 10 – 12 reps
Gate Swings – 10 – 12 reps

Upper Body:
Bear Squat Hold – 10 – 12 reps
Spidermans – 10 – 12 reps
Three Legged Dog – 10 – 12 reps

Core:
Bicycle Crunch – 10 – 12 reps
Pilates 100 – 10 – 12 reps
Triangle Crunch – 10 – 12 reps

Cool Down:
Cobra – 30 – 60 seconds
Butterfly Stretch – 30 – 60 seconds

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