Week 10

Learning Objectives:

Strengthen your muscles
Keeping yourself active with some simple exercise and drills

Week 10: Whole Body Workout

Warm up

30 seconds Skipping
10 Arm Swings backward & forward
10 Single Knee activation (both legs)
10 hamstring stretches (elbow to knees and hands to toes)
10 Jumping Jacks
10 Lunges with twist both sides
10 Butt Kicks single single double
5 Bunny Hops (4 forward, 4 backwards = 1)

Weights workout

30 Bicep Curls
Sumo Squats left & right
30 Tricep Curls
10 Forward lunges with weights (shoulders)
Lateral Raises
Squats with triceps

Core workout

30 Crunches
20 Reverse crunches
20 V sits
15 Knee tucks

Planks:

30 seconds hold 10 Plank with leg lifts (each side)
10 Commando planks

High planks:

Hold 1 minute
20 Shoulder taps
15 Knees to chest (diagonally) - left right 1

Leg lifts:

15 Supine single leg lifts
15 Supine double leg lifts
10 Up down (double bounce)

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