Description
Sunday
A Jog
1 x 5:00
B Pull-Up
3 x 10
C Hanging Knee Raise
3 x 15
D Swiss ball knee roll in
E Russian Twist
3 x 30
F Kneeling cable crunch
3 x 15
G Back Extension
3 x 15
H Front Plank on Elbows
3 x 1:00
Monday
A1 Walk
1 x 5:00
A2 Jog
1 x 30:00 A3
Walk
1 x 5:00
Tuesday
A Jog
1 x 5:00
B Captain chair knee raise leg
3 x 15
C DB Side Bend
3 x 15
D Dumbbell Suitcase Crunch
3 x 15
E Reverse crunch
3 x 15
F Swiss ball knee roll in
3 x 15
G Kneeling cable crunch
3 x 30
H KB Figure 8
I banded pallof press forward
J cable pallof press
6 x 8
Wednesday
A1 Stairs climber machine
1 x 5:00
A2 Stairs climber machine
8 x 0:30
A3 Stairs climber machine
1 x 5:00
Thursday
A Jog
1 x 5:00
B ABB wheel roll out
3 x 10
C Inverted Row
3 x 15
D straight Leg Lift with Hip Raise
3 x 15
E Landmine Bar Twist
3 x 30
F Otis up disk sit up
3 x 15
G Mountain Climber
3 x 30
H Shoulder Taps
3 x 30
Friday
3 x 20
A2 Dead Bug
3 x 20
A3 BW Plank Side (alt)
3 x 20
B1 BW Crunch Pike
3 x 20
B2 BW Hollow Body Bicycle
3 x 0:30
B3 BW Plank Side (alt)
3 x 20
C1 BW Floor Windshield Wipers
3 x 20
C2 BW Super Atomic Sit Up
3 x 20
C3 BW Seagulls
3 x 20
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