Monday
Warm up
As many rounds as you can
19 minutes
• Squats 5 Reps
• Side lunge with a toe touch 6 Reps
• Shoulder taps 6 Reps
• Guard sit ups 5 Reps
Cool down & stretch
Tuesday
Warm up
6 rounds
30 seconds activity
10 seconds rest
• Inclined push ups
• Push ups
• Push ups with a cross over
• Shoulder taps
• Handstand hold
Cool down & stretch
Wednesday
Warm up
5 rounds
40 seconds activity
10 seconds rest
• inclined push ups
• reclined row
• boxers sit ups
• bow and arrow
• jumping jacks
• walking lunges
Cool down & stretch
Thursday
Warm up
5 rounds
50 seconds activity
10 seconds rest
• Jack squats
• Toe touches
• Jumping jacks
• Walking lunges
Cool down & stretch
Friday
Warm up
25 second hold
3 cycles
• child’s pose
• cat pose
• cow pose
• downward dog
• chair pose
• Mountain pose
• forward bend
• halfway hold
• plank
• cobra
• downward dog
• chair pose
• forward bend
• Mountain pose
Cool down & stretch
