Summer Workout

Week 1 & 2:

Monday

Rep

Warmup

Rep

Warmup

Wednesday

Rep

Warmup

Thursday

Rep

Warmup

Jog

5 mins

Jog

5 mins

Jog

5 mins

Jog

5 mins

Calf stretch

20 sec

Calf stretch

20 sec

Calf stretch

20 sec

Calf stretch

20 sec

Hamstrings stretch

20 sec

Hamstrings stretch

20 sec

Hamstrings stretch

20 sec

Hamstrings stretch

20 sec

Butter fly

15 sec

Butter fly

15 sec

Butter fly

15 sec

Butter fly

15 sec

Quad stretch

20 sec

Quad stretch

20 sec

Quad stretch

20 sec

Quad stretch

20 sec

Skip (get loose)

1 min

Skip (get loose)

1 min

Skip (get loose)

1 min

Skip (get loose)

1 min

Lower Body

Upper Body

Cardio

Core

Leg Press

3x10-12

Bicep curl

3x10

Running

50 min

Crunches

3x10

Squat

3x20 sec

Arm raise

3x10

Ladders

3x10

Reverse crunches

3x10

Leg extensions

3x10

Push up on ball

3x10

Stair climb

45 sec

Barbell side bend

3x10

Calf raises

3x10

Plank row

3x10

Jumping jacks

3x10

Cable crunch

3x10

Barbell lunge

3x10

Chest press

3x10

Sit-ups

3x10

Single-leg deadlift

3x10

Overhead push

3x10

Bicycles

3x10

Cool Down

Week 3 & 4:

Tuesday

Cool Down

Cool Down

Cool Down

Massage muscles

5 min

Massage muscles

5 min

Massage muscles

5 min

Massage muscles

5 min

Cross legged-fold

20 sec

Cross legged-fold

20 sec

Cross legged-fold

20 sec

Cross legged-fold

20 sec

Tip-over tuck

20 sec

Tip-over tuck

20 sec

Tip-over tuck

20 sec

Tip-over tuck

20 sec

Kneeling quad stretch 20 sec

Kneeling quad stretch 20 sec

Kneeling quad stretch 20 sec

Kneeling quad stretch 20 sec

Seated leg cradle

20 sec

Seated leg cradle

20 sec

Seated leg cradle

20 sec

Seated leg cradle

20 sec

Butterfly

20 sec

Butterfly

20 sec

Butterfly

20 sec

Butterfly

20 sec

Monday

Rep

Tuesday

Rep

Wednesday

Rep

Thursday

Rep

Warmup

Warmup

Warmup

Warmup

Jog

5 mins

Jog

5 mins

Jog

5 mins

Jog

5 mins

Calf stretch

20 sec

Calf stretch

20 sec

Calf stretch

20 sec

Calf stretch

20 sec

Hamstrings stretch

20 sec

Hamstrings stretch

20 sec

Hamstrings stretch

20 sec

Hamstrings stretch

20 sec

Butter fly

15 sec

Butter fly

15 sec

Butter fly

15 sec

Butter fly

15 sec

Quad stretch

20 sec

Quad stretch

20 sec

Quad stretch

20 sec

Quad stretch

20 sec

Skip (get loose)

1 min

Skip (get loose)

1 min

Skip (get loose)

1 min

Skip (get loose)

1 min

Lower Body

Upper Body

Cardio

Core

Leg Press

3x8

Bicep curl

3x8

Running

40 min

Crunches

3x8

Squat

3x15 sec

Arm raise

3x8

Ladders

3x8

Reverse crunches

3x8

Summer Workout

Leg extensions

3x8

Push up on ball

3x8

Stair climb

35 sec

Barbell side bend

3x8

Calf raises

3x8

Plank row

3x8

Jumping jacks

3x8

Cable crunch

3x8

Barbell lunge

3x8

Chest press

3x8

Sit-ups

3x8

Single-leg deadlift

3x8

Overhead push

3x8

Bicycles

3x8

Cool Down

Week 5 & 6:

Cool Down

Cool Down

Cool Down

Massage muscles

5 min

Massage muscles

5 min

Massage muscles

5 min

Massage muscles

5 min

Cross legged-fold

20 sec

Cross legged-fold

20 sec

Cross legged-fold

20 sec

Cross legged-fold

20 sec

Tip-over tuck

20 sec

Tip-over tuck

20 sec

Tip-over tuck

20 sec

Tip-over tuck

20 sec

Kneeling quad stretch 20 sec

Kneeling quad stretch 20 sec

Kneeling quad stretch 20 sec

Kneeling quad stretch 20 sec

Seated leg cradle

20 sec

Seated leg cradle

20 sec

Seated leg cradle

20 sec

Seated leg cradle

20 sec

Butterfly

20 sec

Butterfly

20 sec

Butterfly

20 sec

Butterfly

20 sec

Monday

Rep

Tuesday

Rep

Wednesday

Rep

Thursday

Rep

Warmup

Warmup

Warmup

Warmup

Jog

5 mins

Jog

5 mins

Jog

5 mins

Jog

5 mins

Calf stretch

20 sec

Calf stretch

20 sec

Calf stretch

20 sec

Calf stretch

20 sec

Hamstrings stretch

20 sec

Hamstrings stretch

20 sec

Hamstrings stretch

20 sec

Hamstrings stretch

20 sec

Butter fly

15 sec

Butter fly

15 sec

Butter fly

15 sec

Butter fly

15 sec

Quad stretch

20 sec

Quad stretch

20 sec

Quad stretch

20 sec

Quad stretch

20 sec

Skip (get loose)

1 min

Skip (get loose)

1 min

Skip (get loose)

1 min

Skip (get loose)

1 min

Lower Body

Upper Body

Cardio

Core

Leg Press

4x4

Bicep curl

4x4

Running

50 min

Crunches

4x4

Squat

4x10 sec

Arm raise

4x4

Ladders

4x4

Reverse crunches

4x4

Leg extensions

4x4

Push up on ball

4x4

Stair climb

45 sec

Barbell side bend

4x4

Calf raises

4x4

Plank row

4x4

Jumping jacks

4x4

Cable crunch

4x4

Barbell lunge

4x4

Chest press

4x4

Sit-ups

4x4

Single-leg deadlift

4x4

Overhead push

4x4

Bicycles

4x4

Cool Down

Cool Down

Cool Down

Cool Down

Massage muscles

5 min

Massage muscles

5 min

Massage muscles

5 min

Massage muscles

5 min

Cross legged-fold

20 sec

Cross legged-fold

20 sec

Cross legged-fold

20 sec

Cross legged-fold

20 sec

Tip-over tuck

20 sec

Tip-over tuck

20 sec

Tip-over tuck

20 sec

Tip-over tuck

20 sec

Kneeling quad stretch 20 sec

Kneeling quad stretch 20 sec

Kneeling quad stretch 20 sec

Kneeling quad stretch 20 sec

Seated leg cradle

20 sec

Seated leg cradle

20 sec

Seated leg cradle

20 sec

Seated leg cradle

20 sec

Butterfly

20 sec

Butterfly

20 sec

Butterfly

20 sec

Butterfly

20 sec