Please complete these workouts each week of July. Record the amount of time it takes for workouts that have a * next to them. You will be turning your times in on August 4th, so try to keep your records on one piece of paper. Enjoy your break!
Week One:
Day 1: 5 Rounds (for time*)
10 squats, 10 heel raises, 10 push-ups, 10 triceps chair dips
Day 2: Run a mile for time* (at least under 14 mins)
Day 3: 30 burpees
THEN: 30 sec hollow hold, 40 lemon squeezers, 30 hollow hold, 20 lemon squeezers
Day 4: 3 Rounds of one minute for each workout:
candlestick tuck jumps, situps/crunches, lunges, handstand hold (on wall if need to), pushups
Day 5: Run a mile for time* (under 14 mins)
Week Two:
Day 1: 3 Rounds (for time*):
10 lunges each leg
sprint 100 meters
10 lunges each leg
sprint 100 meters
10 push-ups
sprint 100 meters
10 push-ups
sprint 100 meters
Day 2: Run a mile for time* (under 13 mins)
Day 3: 3 Rounds:
10 squat tuck jumps, 15 regular tuck jumps, 10 push-ups, 20 flutters, 20 v-ups
Day 4: One minute of each workout:
squats, lemon squeezers, jumping jacks, pushups, lunges, crunches, calf raises, v-ups, wall sit, sit ups
Day 5: Run a mile for time* (under 13 mins)
Week Three:
Day 1: 2 Rounds (for time*):
10 squat jumps, 10 jumping jacks, 10 tuck jumps, 30 sec handstand hold (on wall if need to)
THEN: 30 lemon squeezers, 20 crunches, 15 v-ups, 10 situps, 30 sec plank
Day 2: Run a mile for time* (Under 12 minutes)
Day 3: As many rounds as possible in 10 mins:
10 squats, 10 candlestick stretch jumps, 10 tuck jumps, 10 chair dips
Day 4: Core sequence without stopping:
20 v-ups, 10 side v-up, 10 tuck jumps, 10 toe touches, 10 hollow rocks, 10 flutters, 10 scissors, 10 sec. hollow hold
Day 5: Run a mile for time* (under 12 mins)
Week Four:
Day 1: 5 Rounds (for time*):
5 pushups, 10 arm circles, 5 burpees, 30 sec plank
Day 2: Run a mile for time* (under 11 mins)
Day 3: 1 Round for time:*
70 squats, 40 pike position pushups, 20 candlestick stretch jumps, 20 v-ups, 20 pushups, 10 burpees
Day 4: 3 Rounds:
15 squat tuck jumps, 5 wide arm push-ups, 5 elbows in push-ups, 20 lemon squeezers, 15 punch jumps
Day 5: Run a mile for time* (under 11 mins)
Week Five:
Day 1: 5 Rounds:
10 squats, 10 heel raises each leg, 10 pushups, 5 chair dips
Day 2: Run a mile for time* (goal of 10 mins)
Day 3: Core sequence without stopping:
20 v-ups, 10 side v-up, 10 tuck jumps, 10 toe touches, 10 hollow rocks, 10 flutters, 10 scissors, 10 sec. hollow hold
Day 4: 5 Rounds for time:*
5 pushups, 10 arm circles, 5 burpees, 30 sec plank
Day 5: Run a mile for time* (goal of 10 mins)
