WORKOUT #1 | Day 1
Warm up | Complete 3 rounds: 20 Jumping Jacks | 20 Floor Jacks |20 Plank Jacks
Workout: Complete as many sets as possible in 30 minutes
Crunches x 25
Squats x 20
Push ups x15
Kettlebell Snatch each side x 10
Lunges x 10 each leg
Plank 30 seconds
WORKOUT #2 | Day #2
Warm up | Complete 3 rounds: 20 Butt Kicks | 20 High Kicks
Workout: Complete as many sets as possible in 30 minutes
Burpees x 10
Split jumps x 10 each leg
Squat jump x 10
Incline push up ( feet elevated) x 10
Reverse crunches x 20
Kettlebell Snatch each side x 10
WORKOUT #3 | Day #3
Warm up | Complete 5 rounds: 10 squats into Bear Crawl 10 steps forward/10 reverse
Workout: Complete as many sets as possible in 30 minutes
Sit through x 20
Mountain climbers x 50
Bicycle crunches x 30
Walking Lunges x 20
Kettlebell Snatch each side x 10
Side plank 30 seconds each side
Bird dog 30 seconds each side
WORKOUT #4 | Day #4
Warm up: 5 minutes light jogging
Workout: Complete as many sets as possible in 30 minutes
Frog hop x 10 forward
Squat jump x 10
Frog hop backwards x 10
Push ups x 10
Glute bridge x 15 each leg
Glute bridge x 20 both legs
Kettlebell Snatch each side x 10
WORKOUT #5 | Day #5
Warm up | Complete 5 rounds: Jumping Jacks x 20 | Sprawls x 20
Workout: Complete as many sets as possible in 30 minutes
Squats x 20
Lunges x 20 10 each leg
Push ups x 20
Bench dips x 20
Kettlebell Snatch each side x 10
Sit ups x 20
Reverse crunches x 20
Workout developed by John Buck, Owner | Partner, Forge. LLC.
Consult your physician before implementing any exercise or nutritional plan.
