Beginner level Intermediate Level Elite Level
7 Days of busting your ass for 30-60 minutes with minimal equipment will give you results! If you are willing to try it with me, I will prove it to you.
The Challenge Test: It is always good to assess your ability at the beginning of a workout routine. Here is a quick test you can do at Day 1 and Day 8, to track your progress.
As many as you can get in a minute: Burpees > Push-ups > Jack Knife Sit-ups > Switch lunges
Day 1- Puttin’ in Work
Warm up: 10 minute Jog
Stretch: Straight Leg Hamstring stretch, L/R Split Leg Hamstring stretch, Knee to chest, Quad Stretch, L/R Side Lunge – WATCH
Body Weight Circuit: 3 sets (20 Burpees > 20 Barrier Lateral jumps > 20 Split jumps > 20 Mountain Climbers, 20 Pushups)- WATCH
Core Circuit: 3 sets (12 Jack Knife Sit-ups > 10 V-ups >12 Oblique Heel Taps >10 Side Crunches each side > :60 sec High Plank)- WATCH
Day 2 – Push it Harder!
Warm up: 2 Sets (50 Jacks > 50 High Knees > 50 Butt Kicks > 20 Switch Lunges > 20 Frog Squat Jumps > 20 Lateral Jumps > 20 Alternating Pendulum Plank > 25 Push-ups)-WATCH
Yoga: Downward Dog, Lunge, Warrior 1, Warrior 2, Reverse Warrior, Side Angle,Extended Side Angle, Triangle, Pyramid, Downward Dog, Childs Pose, Cobra, Downward Dog
The Workout: 3 sets (Body Weight Dips 20 > 10 Pull-ups (or 20 band pulls, or 20 floor scoots) > 20 Diamond Push-ups > 10 Handstand Push-ups (or modified handstand pushups) > 50 Jump-ropes (or calf jumps) > 10 Skip Jumps > 20 Squat Jumps to knee touch > 20 Crunches > 15 Plank reach throughs) WATCH
Cool Down: 5 min jog
Day 3 – Sports Mix
Warm up: 2 minutes Easy Jog > :30 seconds rest > 3 minutes Moderate Jog > :30 seconds rest > 3 minutes RUN
Stretch: Seated Hamstring Stretch, Seated Glute Stretch, Lower Back Stretch, Groin Stretch, Shoulder Stretch, Streamline Stretch, Triceps Stretch, Downward Dog, Cobra
The Workout: 3 (10 Suicide Run > 10 X 4 Corners (5 each way) > 10 Standing Hurdle Jumps > 8 In & Out Jumps > 5 Football Drills) WATCH
Ab Circuit: 3 (20 Running Crunch > 20 Straight leg twist > 10 tuck to plank > 10 side to side 15 Jack knife sit-ups > 15 Reverse Crunch > 10 Side to side leg Lifts) WATCH
Day 4 – Recovery
Warm up: 5 minute Jog
Yoga: Downward Dog, Lunge, Warrior 1, Warrior 2, Reverse Warrior, Side Angle, Extended Side Angle, Triangle, Pyramid, Downward Dog, Childs Pose, Cobra, Downward Dog
The Stretch: 3 sets (5 x :10 count Slow Squats > 5 x :10 count Slow Lunges (each side) > 5 x :10 count Slow Side Lunges (each side) > :10 count plank) WATCH
Day 5 – Full Body Power
Warm-up: 3 sets ( 25 Jumping Jacks, 20 high knees (with arms up), 20 Mountain Climbers, 10 Clockwise Push-ups, 10 Counter-clockwise Push-ups, 20 Mule Kicks) WATCH
Stretch: Straight Leg Hamstring stretch, L/R Split Leg Hamstring stretch, Knee to chest, Quad Stretch, L/R Side Lunge – WATCH
Warm up: 10 minute Jog
Yoga: Downward Dog, Lunge, Warrior 1, Warrior 2, Reverse Warrior, Side Angle, Extended Side Angle, Triangle, Pyramid, Downward Dog, Childs Pose, Cobra, Downward Dog
The Workout: 3 sets (50 Jacks > 50 High Knees > 50 Butt Kicks > 20 Switch Lunges > 20 Frog Squat Jumps > 20 Lateral Jumps > 20 Alternating Pendulum Plank > 25 Push-ups)- WATCH
Warm up: 2 minutes Easy Jog > :30 seconds rest > 3 minutes Moderate Jog > :30 seconds rest > 3 minutes RUN
Stretch: Seated Hamstring Stretch, Seated Glute Stretch, Lower Back Stretch, Groin Stretch, Shoulder Stretch, Streamline Stretch, Triceps Stretch, Downward Dog, Cobra
The Workout: 6 sets Fast! ( 10 Jumping Jacks, 10 high knees (with arms up), 10 Mountain Climbers, 5 Clockwise Push-ups, 5 Counter-clockwise Push-ups, 10 Mule Kicks) WATCH
Lennon Fitness 