Week 6 !
Shared By : MicaiahJackson
Frequency : 4 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 0 / 418

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Description

Day 1 Knight in Shining ARM-or
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Arm Circles Arm Circles 60 sec 50 1 Progress Chart

Abs

C-Curve C-Curve 35 sec 15 2 Progress Chart

Chest

Plyo Push-Up Plyo Push-Up 40 sec 10 2 Progress Chart

Abs

Two Legged Supine Knee to Chest Two Legged Supine Knee to Chest 45 sec 15 2 Progress Chart

Chest

Push Up with Feet On An Exercise Ball Push Up with Feet On An Exercise Ball 50 sec 10 2 Progress Chart

Abs

Bent Knee Hip Raise Bent Knee Hip Raise 45 sec 15 2 Progress Chart

Chest

Close Hand Pushup Close Hand Pushup 50 sec 10 2 Progress Chart

Abs

Lower Abdominal Hip Roll Lower Abdominal Hip Roll 50 sec 20 2 Progress Chart

Chest

Push Up Push Up 45 sec 10 2 Progress Chart

Abs

Bent Knee Hundreds Bent Knee Hundreds 45 sec 10 2 Progress Chart

Chest

Wide Hand Pushup Wide Hand Pushup 30 sec 10 2 Progress Chart

Abs

Alternate Heel Touchers Alternate Heel Touchers 45 sec 25 2 Progress Chart

Abs

Double Leg Hundreds Double Leg Hundreds 45 sec 15 2 Progress Chart

Abs

Hundreds Hundreds 45 sec 15 2 Progress Chart
Day 2 LEGgo my Eggo
Muscle Exercise Name Timer Reps Sets Track

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 30 sec 25 4 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 45 sec 15 2 Progress Chart

Upper Legs

Sit Squat Sit Squat 45 sec 10 4 Progress Chart

Abs

Weight Plate Russian Twist Weight Plate Russian Twist 25 sec 15 3 Progress Chart

Abs

V Ups V Ups 35 sec 15 3 Progress Chart

Upper Legs

Rear Bodyweight Lunge Rear Bodyweight Lunge 45 sec 15 2 Progress Chart

Upper Legs

Bodyweight Lunge Bodyweight Lunge 45 sec 15 2 Progress Chart

Upper Legs

Sit Squat Sit Squat 50 sec 10 3 Progress Chart

Abs

Jackknife Sit up Jackknife Sit up 30 sec 10 2 Progress Chart

Abs

Exercise Ball Roll Down Exercise Ball Roll Down 40 sec 10 3 Progress Chart

Lower Legs

Bodyweight Standing Calf Raise Bodyweight Standing Calf Raise 35 sec 25 4 Progress Chart

Upper Legs

Rear Bodyweight Lunge Rear Bodyweight Lunge 35 sec 10 3 Progress Chart

Upper Legs

Prisoner Squat Prisoner Squat 45 sec 10 3 Progress Chart

Abs

Toe Touchers Toe Touchers 45 sec 20 3 Progress Chart
Day 3 Get Pumped and JUMP!
Muscle Exercise Name Timer Reps Sets Track

Lower Legs

Jumpin Jacks 60 sec 100 1 Progress Chart

Chest

Burpees 60 sec 15 2 Progress Chart

Abs

Scissor Kick Scissor Kick 25 sec 10 3 Progress Chart

Abs

Air Bike Air Bike 30 sec 10 3 Progress Chart

Upper Legs

Freehand Jump Squat Freehand Jump Squat 45 sec 10 3 Progress Chart

Glutes

Glute Kickback Glute Kickback 15 sec 25 1 Progress Chart

Glutes

Flutter Kick Flutter Kick 30 sec 20 2 Progress Chart

Chest

Burpees 60 sec 15 2 Progress Chart

Upper Legs

Mountain Climbers Mountain Climbers 40 sec 25 3 Progress Chart

Abs

Exercise Ball Roll Down Exercise Ball Roll Down 45 sec 15 3 Progress Chart

Upper Legs

Star Jump Star Jump 60 sec 15 2 Progress Chart

Triceps

Exercise Ball Dip Exercise Ball Dip 45 sec 10 5 Progress Chart

Upper Legs

Rocket Jump Rocket Jump 60 sec 20 1 Progress Chart

Triceps

Exercise Ball Dip Exercise Ball Dip 50 sec 10 5 Progress Chart

Upper Legs

Knee Tuck Jump Knee Tuck Jump 60 sec 25 1 Progress Chart
Day 4 Core-ageous
Muscle Exercise Name Timer Reps Sets Track

Cardio

Running Running 20 min - - Progress Chart

Abs

Crunches Crunches 40 sec 20 2 Progress Chart

Abs

Knee Draw In Knee Draw In 30 sec 15 3 Progress Chart

Abs

Crunch with Hands Overhead Crunch with Hands Overhead 35 sec 20 4 Progress Chart

Abs

Two Leg Slide Two Leg Slide 40 sec 20 3 Progress Chart

Abs

Tuck Crunch Tuck Crunch 35 sec 10 3 Progress Chart

Abs

Bent Knee Hip Raise Bent Knee Hip Raise 35 sec 10 3 Progress Chart

Abs

Oblique Crunches Oblique Crunches 30 sec 10 4 Progress Chart

Abs

Reverse Crunch Reverse Crunch 45 sec 10 3 Progress Chart

Abs

Cross Body Crunch Cross Body Crunch 25 sec 10 2 Progress Chart

Abs

Cobra Cobra 45 sec 15 3 Progress Chart

Abs

Plank Plank 120 sec - 1 Progress Chart