Cardio Week
4 sets
- 12 reps: Walking lunges
- Run 1/8 mile
- 12 reps: Push-ups
- Run 1/8 mile
- 12 reps: Caterpillar push-ups with legs
*100 reps: Crunches*
4 sets
- 20 reps: Squat swings (hold one 15-lb weight in both hands)
- 20 reps: Rows (two 10-lb weights)
- 20 reps: Goblet squats (hold one 15-lb weight in both hands)
- 20 reps: Bicep curls (two 10-lb weights)
*Run 1/4 mile*
Cardio Week
*Run 1/4 mile*
3 Sets
- 20 reps: Reverse flyes (two 8-lb weights)
- 20 reps: Chest flyes (two 15-lb weights)
- 20 reps each side: Side plank dips
- Run 1/8 mile
4 sets
- 1 minute each leg: Hold lunge
4 sets
- 15 reps each side: Side step lunges
- Side shuffle 1/16 mile each direction (1/8 mile total)
- 15 reps each side: Jane fonda leg lifts
- Side shuffle 1/16 mile each direction (1/8 mile total)
3 sets:
- 30 reps: Gut busters
- 20 reps each side: Get-ups (hold one 10-lb weight over your head)
- 10 reps: Baby burpees
*Run 1/8 mile*
Cardio Week
*Run 1/4 mile*
3 sets:
- 15 reps: Burpees
- 20 reps: Push-ups
- Run 1/8 mile
4 sets:
- 20 reps: Romanian dead lifts (two 12-lb weights)
- 20 reps: Rows (two 12-lb weights)
- Run 1/8 mile
- 20 reps: Swiss-ball hip raise and leg curls
- 20 reps: Reverse flyes (two 8-lb weights)
- Run 1/8 mile
*15 reps: Walking lunges*
*Run 1/4 mile*
4 sets:
- 30 reps: Reach-ups
- 30 reps: Crunches
*100 reps: Jumping jacks*
Cardio Week
8 sets:
- 8 reps: High knee kicks
- 8 reps: Baby burpees
- 8 reps: Push-ups
*Run 1/4 mile*
3 sets:
- 30 seconds: Squat holds with arm circles
- 1 minute: Bridge
3 sets:
- 10 reps each side: Get-ups (hold one 10-lb weight over your head)
- 10 reps: Squat jumps
- Run 1/8 mile
- 10 reps: One-armed rows in push-up position
- 10 reps: Broad jumps
2 sets:
- 50 reps: Crunches
- 25 reps: Leg lifts for abs
*Run 1/4 mile*
