Week #5 Workout

Cardio

Cardio 1

Warm-up:

walk 2 min

jog 2 min

walk 1 min

20 min:

run 30 sec

walk 1 min

COMPLETED

Cardio 2

Warm-up:

walk 2 min

jog 2 min

walk 1 min

20 min:

run 3 min

walk 2 min

COMPLETED

Cardio 3

Warm-up:

walk 2 min

jog 2 min

walk 1 min

20 min:

20 walking lunges (10 each side)

run 20 sec

walk 1 min

COMPLETED

Upper Body

50-40-30-20-10

slam balls

straight-leg triceps dips

commandos

COMPLETED

Lower Body

9 min AMRAP:

20 jumping lunges (10 each side)

20 weighted sumo squats

20 step-ups and knee lifts

10 squat jumps

Rest 1 min

9 min AMRAP:

10 broad jumps

20 step-ups (10 each side)

20 weighted lunges (10 each side)

10 tuck jumps

5 min:

wall sit and arms overhead 30 sec

rest 30 sec

COMPLETED

Abs

8 min AMRAP:

30 hip dips (15 each side)

20 no-push-up burpees

10 hollow rocks

Rest 1 min

8 min:

30 ab bikes (15 each side)

20 mason twists (10 each side)

10 straight-leg raises and hip lifts

Rest 1 min

Tabata: full mountain climbers

COMPLETED

Long Circuit

800m run (.5 miles)

50 bench jumps

50 push-ups

Rest 3 min

800m run

50 in/outs and snap jump

50 dumbbell thrusters

Rest 3 min

800m run

50 full mountain climbers (25 each side)

50 full burpees

COMPLETED