Weekly Workout: October 20 - 26

A couple of new things this week...

1. Naught Bottoms: lay on your back, tuck your feet close to your bottom, lift your hips up off the floor as high as you can for 25 reps. Then keep your hips up off the floor and open and close your knees together for 25 reps. Then lower your hips to the floor, lift only one hip up off the floor and alternate for 26 reps. Then raise both hips off the floor again as high as you can and hold for 25 seconds. The end.

2. Ballet leg circuit: standing next to a chair or couch for support with one arm, lift your right leg in front of you, keeping it straight and controlled as high as you can for 10 reps, then lift your right leg to the side for 10 reps, then to the back for 10 reps. Repeat with left leg. That is one set.

Monday
Run 3 miles
Crunches 1x100
Naughty bottoms
Ballet leg circuit 3x10
Shoulder circuit 3x10
Stretch

Tuesday
Treadmill 30 min (incline 10, speed 4)
A/B workout:
a. Squats (with 10 jumps) 3x10
b. Bicep curl to overhead press 3x10
a. Hip abduction 3x15
b. Hip adduction 3x15
a. Pull ups 3x7
b. Burpees 3x10
Core and stretch

Wednesday
Rest/Do something active with friends or family

Thursday
Run 3 miles
Crunches 1x100
Naughty bottoms
Ballet leg circuit 3x10
Shoulder circuit 3x10
Stretch

Friday
Elliptical 30 min
A/B workout:
a. Squats (with 10 jumps) 3x10
b. Bicep curl to overhead press 3x10
a. Hip abduction 3x15
b. Hip adduction 3x15
a. Pull ups 3x7
b. Burpees 3x10
Core and stretch

Saturday
Run 5 miles
Core and stretch

Sunday
Rest