Collegiettes – Here’s a harder workout for your arms! Get ready for next month – working on our legs! We want our whole bodies to be ready for April, when we will work out the entire body all at once! Good luck and stay stretched out!
Day 1
Warm Up/Stretch
Run/Walk/Jog 30-45 minutes
Cool down/stretch
Day 2
Warm up/stretch
Pre-work out planks 3 sets of 35 second (or longer) planks
1 arm DB row 2×10 each arm
3x Supermans – 20 seconds each
Assisted Pull Up machine 3×10
Lateral and shoulder raises 3×8
In squat position perform front shoulder raises 3x25sec
Abs: 30 regular crunches
3 sets of: 20 climb the rope, followed immediately by 20 bicycles
2 sets of 20 side crunches (both sides)
20 toe touches
20 baby makers
30 regular crunches
Stretch/cool down
Day 3
Warm up/stretch
Cardio circuit: do each station for 2 minutes
-jump rope
-stairs
-prisoner squat or lunges
-jumping jacks
-push ups
Rest 2 minutes and repeat one more time
Cool down/stretch
Day 4
Warm up/ stretch
Circuit repeat 3x for 30 sec each
Push Ups
Squats (20)
Hip Bridge
Plank up-downs
Lunges – 8 each leg
Abs:
30 regular crunches
30 Pick pockets
30 toe touches
30 baby makers
Run two laps around track and repeat
Cool down/stretch
Day 5
Stretch/warm up
Cardio of your choice; interval training on bike 1 minute hard 3 minutes lower resistance OR
Run hills (if it’s nice outside)
OR
Run/Walk with incline on a treadmill
Cool down/stretch