Body Weight / Core Workout
2 sets
3 sets
3 sets
3 sets
3 sets
3 sets
3 sets
Day 1
11-21
11-28
12-5
12-5
12-5
12-5
12-5
Jump Lunges
20 sec
20 sec
30 sec
30 sec
45 sec
45 sec
45 sec
Bicycles
20 sec
20 sec
30 sec
30 sec
45 sec
45 sec
45 sec
Jump Squats
30 sec
30 sec
45 sec
45 sec
45 sec
45 sec
45 sec
Leg Raise with Ex Ball
20 sec
20 sec
20 sec
20 sec
30 sec
30 sec
30 sec
Text Box: Do both days as supersets, with 2 min rest at end. For example, 20 sec lunges, 20 sec bicycles, 20 sec jump squats, 20 sec leg raise, 2 min rest, repeat.
Day 2
Legs Side to Side (Ex ball if you can do it!)
20 sec
20 sec
30 sec
30 sec
45 sec
45 sec
45 sec
Ex Ball Obliques (seated on ball)
20 sec
20 sec
30 sec
30 sec
45 sec
45 sec
45 sec
Ex Ball Pushups (hands on ball)
10 sec
10 sec
10 sec
10 sec
15 sec
15 sec
15 sec
Ex Ball Leg Raise (feet hold ball)
20 sec
20 sec
20 sec
20 sec
30 sec
30 sec
30 sec
Text Box: Make sure to warm up and stretch before starting. Warm up by walking, riding, jumping jacks, jump rope, etc. Ask me if you don't know what any of these are.