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Rebecca's Weekend Workout

Date: 

Friday, 11 November, 2016

Cardio Abs & Arms Workout 30mins

Equipment

Skipping rope

Warm-up 

  • Jogging 1 min
  • Skipping 1 min
  • Jumping Jacks 1 min
  • Plank walk outs 1 min

Dynamic Stretches (10-12 reps each)

  • Squat to overhead arm swing
  • Standing pectoral stretch
  • Lunge with rotation

Main Workout (20 minutes) 

Do each exercise twice for 30 seconds (15 seconds rest between sets) then move onto the next. . . . 

  1. Mountain Climbers 
  2. Lay down push ups
  3. Leg raises
  4. Skipping
  5. Commando plank 
  6. Burpees
  7. Tricep-dips
  8. High knees
  9. Press-ups
  10. Squat thrusts 
  11. Spider man push up
  12. Skipping
  13. Ab-Bicycles

Cool down static stretches

  • Hamstring stretch (20-30 secs)
  • Quadriceps stretch (20-30 secs)
  • Inner thigh stretch (20-30 secs)
  • Chest stretch (20-30 secs)
  • Triceps stretch (20-30 secs)
  • Bicep stretch (20-30 secs)
  • Abdominal stretch (20-30 secs)

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