Program design

workout 1

Warmup

• 1 min of jumping jacks
• 30 secs of high knees
• 30 secs of butt kicks
• 15 lunge twists
• 15 situps
• 15 pushups

Cardiovascular component

• 30 mins run on the treadmill at 5,5mins/km

Muscular strength/endurance

• 4 sets of 10 reps of KB swings with 35bs KB
• 3 sets of 20 reps of burpees
• 4 sets of 8 reps of deep squats (135bs)
• 2 sets of 30 reps of pushups
• 2 mins plank

cool down

• toe touches (30secs)
• hip stretch/opener
• couch stretch
• shoulder opener
• arm stretch
• supine spinal twist

workout 2

Warmup

• 1 min of twist jumps
• 20 jump lunges
• 1 min of mountain climbers
• 20 shoulder touch in the plank position
• 30 secs plank

Cardiovascular component  (30 secs rest in between)

• 15 mins of spinning/biking
• 30 jump squats
• 5 mins of rope skipping
• 20 V-ups

Muscular strength/endurance (30 secs rest)

• 3 sets of curl-ups, 5 reps with a 35Ibs weight
• 1 min of the hollow (in between the above sets)
• 4 sets, 8reps of supported pull-ups
• 30 reps of abs twists (in between the above sets)
• 4 sets, 5 reps of 135 pounds deadlifts
• 3 sets, 15 reps of pause lunges (optional: with 25 pounds weights)

Cool down  (30 secs each)

• 20 jumping jacks
• the butterfly stretch
• supine lower back stretch
• supine hamstring stretch
• upward facing dog
• child pose