Glad to help
J
Suzanna Filip
Every Day (15-20 reps each)
This Stomach w/ Alternating Heel Raise (10 each side)
Single Leg Bridges
Slow Curl Up
Supine Leg Twist (Knee Extended Feet Stacked)
Tilt Curl Up (30 Degree Knee Tilt)
Twist and Plank
Superwoman (On Stomach/ 10 each side)
Light Stretching and Trunk Rotation
2 Non-Consecutive Days a Week
Day 1
Hand Stand x30s x3
Step Up on Retaining Wall or Park Bench x15x3
Hands Up Push Up x4/ x3/ x2 (add one rep to one set a workout)
Bodyweight Squats x20x3
Jumping Jacks + Arm Swings with weights (cans or small rocks) x30
One foot Ball Touch (Like Deadlift) x10x3
Angled Hanging BW Row x5x3 (add one rep to one set a workout)
Standing Twist w Basketball or Softball Sized Rock x10
Hanging Knee Raise x8x3 Work Up to x20x2
Hanging Shoulder Blade Pinch x10x3
Day 2
Step Up x15x3
Rock Putt (Throw as far as possible and chase) x10per sidex3
Small Jumps Up + Step Down x15x3
20" Angled Up Push Ups x15x3
Bodyweight Squats x15x3
One foot Ball Touch (Like Deadlift) x10x3
Angled Hanging BW Row x5x3
Jump Rope 100-300reps or 3minutes
Standing Twist w Basket ball or Softball Sized Rock x10
Hanging Knee Raise Work Up to x20x2
Hanging Shoulder Blade Pinch x10x3
Jump Rope 100-300reps or 3minutes
3 Days a Week
Run 40 Min Medium
Run 60 Min Easy
Run 5 Easy + 3 Min Hard x 3-5 Rounds
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