Keep Moving!

New week and new challenges. Push yourself and breakthrough. (Make sure you are cleared by your Dr. to exercise.) Complete each exercises with specified rest between

Warm up

Burpees 5 reps Running in Place 30 seconds Jumping Jacks 30 seconds Rest 60 seconds Burpees 7 reps Running in Place 45 seconds Jumping Jacks 45 seconds Rest 45 seconds Burpees 9 reps Running in Place 60 seconds Jumping Jacks 60 seconds Rest 30 seconds Lateral Shuffle 100 yards (right) Lateral Shuffle 100 yards (left) Rest 20 seconds Burn Baby Burn

Turkish Get Ups 12 reps per side Vertical Jumps 10 reps Walking Lunges 12 reps per side RDL’s 12 reps Rest 90 seconds Side Plank (left) 20 seconds Push Up 20 reps Squat Thrusts 12 reps Renegade Rows 12 reps per side Side Plank (right) 20 seconds Rest 90 seconds DB Bicep Curls 12 reps Suitcases 30 reps Supermans 30 reps DB Kickbacks 12 reps DB Upright Rows Rest 90 seconds Sprint 50 yards Backpedal 50 yards Sprint 75 yards Backpedal 75 yards Rest 90 seconds DB Shoulder Press 12 reps DB Hammer Curls 12 reps DB Overhead Triceps Extensions 12 reps Rest 90 seconds Repeat for 1-2 Rounds Cool Down & Stretch

Full Body Stretch From Head To Toes