Movement = Happiness.  That’s what I believe.  Get up and get moving!  Warm up and try some nice easy stretches (non static) prior to trying any of these workouts.

Monday:  Full body HIIT circuit, aim for 3 rounds

  • 30 seconds high knees
  • 30 second plank
  • 30 seconds jumping jacks
  • 30 second plank
  • 30 seconds high knees
  • 30 air squats (no knees over toes!!!  Aim for shins staying pretty vertical!)
  • 30 seconds jumping jacks
  • 20 alternating lunges, stepping forward then pushing back to return with feet together
  • 30 seconds high knees
  • 10 pushups keeping your body in a nice straight ‘plank’ even if on your knees!
  • 30 seconds jumping jacks
  • 15 tricep dips

Tuesday:  Cardio Cause It’s Good for Your Heart and Mind!

Two options, both involving intervals:

  • Row.  Set rower to 6 or 7.  Row 250m at a steady, controlled pace.  Row the next 100m with all out effort.  Row 250m steady, row 100m at all out effort…repeat for 15-20 minutes.
  • Stairs.  Begin by climbing for 3 minutes at a moderate level.  Then try the following:
    • 1 minute sidestep, left
    • 1 minute sidestep, right
    • 1 minute skip a step (two steps at a time)
    • 30 sec run/sprint
    • repeat for total of 20 minutes

Wednesday:  Booty

  • Dumbbell sumo squats, 3 x 12
  • Stability ball hamstring curls, 3 x 12
  • Abduction, resist leaning on back rest, 3 x 12
  • Walking lunges with a rear glute kick as you stand, 3 x 10/leg (option to add wt)
  • Curtsy lunges with dumbbells, 3 x 12/leg
  • Cable kickbacks, 3 x 12/leg

Thursday:  Cardio, Again Cause It’s Good for You!

Options again, with the premise that you track your time.  Let’s use this as a benchmark and try to beat it next time.:

  • Run a 5k.
  • Row 2000m.

Friday:  12 minute AMRAP (as many rounds as possible)

Complete the following circuit as many times as you can within 12 minutes.

  • 10 air squats
  • 10 pushups
  • 12 jumping lunges
  • 12 full sit ups