Daily Workout

FRIYAY!

10 Rounds For Time:

10 Pushups
10 Sit ups
10 Squats

30 min walk wearing a backpack with some books inside

1 minute each:

Wall sit

Push-up plank

Downward dog

Superman

Glute bridge

3 rounds

Equipment needed: a sturdy chair

20 step ups on the chair

20 bicycle crunches

20 step ups

20 sit ups

20 step ups

20 Russian twists

2 rounds

Needed equipment: pull up bar, chair

Warm up: 20 burpees

Workout:

5 pull ups (use chair to help if needed)

5 diamond push-ups

5 military push-ups

5 wide push-ups

10 chair dips with glute bridge at the top of each rep

20 squats

20 jumping lunges

3 rounds

Start this Monday right!

Rest day.

Running intervals:

Warm up:

Walk 1 min

Jog 30 seconds

Walk 1 min

Workout:

Jog 30 seconds

Run 30 seconds

Walk 1 min

Repeat this interval 6 times

Cool down:

Walk 5 min

Happy Friday!

Equipment needed: 10# dumbbell

10 bent over rows per arm

10 shoulder presses per arm

Ten squats holding the weight

10 bicep curls

10 deadlifts with the weight

Repeat 3 times

Equipment needed: pull up bar

8 slow pull up negatives- start with chin over bar and lower yourself as slowly as possible

20 lunges

20 fire hydrants each leg

20 sit ups

4 rounds

Equipment needed: Jump rope

TABATA 20 seconds of work, 10 seconds of rest

alternate working sets between jumping rope (any style) and plank toe touches

video

Perform 16 rounds (8 min total time, 8 rounds of each movement)

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