Friday: Today's workout is mainly focused on the Legs. It is extremely important to stretch before and after this workout. YOU WILL BE SORE AND SORRY IF YOU DON'T.
We are going to start with a mile warm up at 0600.
After a brief rest (1 minute)
25 x dumbbell lunges w/ bicep curls
25 x Squat Presses
25 x Alt single foot balanced bent over extensions
50 x Mountain Climbers
1/4 mile lap
2 minute cool down
25 Yard Duck Walk w/ weights
10 Pushups
25 Yard Squat Jumps
10 Pushups
25 Yard Backward Duck Walks
10 Pushups
25 Yard Lunge Walks
10 Pushups
1/4 mile lap
2 minute cool down
45 Second Wall Sit
30 Second Pause
60 Second Wall Sit
30 Second Pause
25 Second alternate leg wall sit
30 Second Pause
45 Second Wall Sit
1/4 mile lap
2 minute cool down
50 x step knee ups (each leg)
25 x jumping jacks
15 x 3 elevated squats (20 Second hold in down position) (each leg)
20 x mountain climbers
1/4 mile lap
Time permitting,
Ab workout
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