Weekly Workout

Core Specific Fitness Systems TM

Warm Up:

Sampson Stretch (hold each side for 15 seconds)

15 Overhead Squats with Bar

15 Sit-Ups (modify with knee tucks if needed)

15 Back Extensions

15 Push-Ups (modify on knees if needed)

WORKOUT OF THE DAY

30 (10 JUMP ROPES...5 HIGH JUMPS) 2X

20 (10 DONKEY KONGS...10 LUNGES

15 (5 SIT-UP & AROUND... 10 SCISSORS IN/OUT) 3C

10 PUSH-UP TO KNEE TUCK

15 (5 SINGLE V-UP/5 RIGHT/5 LEFT/5 BOTH) 3X

20 (10 DEADLIFTS...10 PUSH JERKS)

30 SECOND PLANK CHALLENGE (2ND ROUND TRY SIDE PLANKS)