Day 1 - Weight Loss & Tone (5th-10th mar)

Warm Up

Jump rope for 3 mins (OR fast step ups)

rest 1 minute

Jump rope for 2 mins


Work Out

3 rounds of:


12 dumbbell push press ~ moderate weight.

12 mountain climbers

12 dumbbell lateral raises ~ moderate weight.

12 mountain climbers

then

3 rounds of:


12 pull ups (assisted machine, banded or jumping pull ups, in need)

12 kettle bell swings ~ moderately heavy.

12 push ups (toes if possible chest to floor OR knees)

12 kettle bell swings


Core

3 rounds of:


15 crunches

15 BICYCLE crunches

15 reverse crunches (lift bum up)

15 BICYCLE crunches

15 side crunch pulses (L) (reach around to side touch your shoes)

15 BICYCLE crunches

15 side crunch pulses (R)

15 BICYCLE crunches


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