Week 3 – Day 14
This was a great start to the week! Nice little full body burn with some cardio sprinkled in. Aim for 5 round but of course modify as needed.
100s
20 pushups
20 dips
20 bicep curls
20 leg lifts
100 mountain climbers
Repeat x5 for 100 of each and 500 mountain climbers
Week 3 – Day 15
I did this one with my fellow colleagues at Vega – my lunchtime crew – and they were NOT a fan! Haha do not let that discourage you – just know it is a super kick @$$ workout!!!!
Do the following for 4 rounds
5 dive bombers
10 pushups
15 burpees
20 dips
30 shoulder taps
40 jumping squats
50 reptile plank
100 high knees
60 seconds rest
Burnout – low pulse squat tabata
– do 20 seconds on and 10 seconds off for 8 rounds (4 mins total) doing pulse squats, where you’re holding a low squat and pulsing up and down for the full 20 seconds. GREAT burn out.
Week 3 – Day 16
YOGAAAAAAAAAAAAAAAAAAA
I am still very much learning in this domain. I would recommend checking out myyogaonline.com or even PINTEREST for a morning Yoga routine J
Week 3 – Day 17
Work. Those. Arms.
Close Grip Curls x 10
Tricep Dips on bench x 15
Mountain climbers
Wide grip curls x 10
Tricep extensions x 10
In and outs
7s (top half for 7, bottom half for 7, full curl for 7)
Tricep Push ups x 10
Cross leg Burpees
Do each ‘grouplett’ x3 and move on to the next
Bolded ones are timed for 1 min
Week 3 – Day 18
This is an awesome workout whether you have a partner or not. If you don’t just take a small break (15-20 seconds) between your ‘countdown’
In and out with pushup
Squat jumps
V ups
Dips
Supermans
The breakdown:
Ideally, you have a partner for this workout.
You will start with 10 in and out w/ pushup, then your partner will do 10
You will do 9, then your partner will do 9….. all the way down to 1
Then you move on to the next exercise.
You will do 10 squat jumps, then your partner will do 10
You will do 9, then your partner will do 9…. again all the way down to 1
Week 3 – Day 19
This workout is a simpler one compared to some of the others, if I do say so myself. So if you’re not feeling super gassed at the end, do it again. That’s right… make it a 600 rep challenge J
300 rep sweat sesh
30 push ups
30 air squats
30 jumping squats (air squats mod)
30 plank dips per side (60 total)
30 true mountain climbers (foot to hand)
30 dips
45 high knees
45 walking lunges
Burnout: 50 regular calf raises, 50 turned out, 50 turned in
Hopefully you enjoy these – please let us know how you do!!!
Andrea