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*Rest between sets.
*If you don’t have dumbbells then use canned goods, books or rubber/exercise bands.
*Abs will be worked everyday.
*Google or YouTube unfamiliar exercises.
Monster Monday:
Start with a warm-up like (Arm-circles, jumping jacks, High Plank, etc.) to prepare your muscles for upper body exercises.
Push ups 4 sets of 15
Overhead press 4 sets of 10
Dumbbell Shrugs 4 sets of 10
Side arm lifts 3 sets of 10
Front arm lifts 3 sets of 10
Dumbbell curls 4 sets of 10
Overhead triceps extensions 4 sets of 10
Abs:
Toe Reaches 3 sets of 10
Leg Lift 3 sets of 10
Side Planks Holds : Hold for as long as you can each side
Side to side crunches 4 sets of 10
V-ups 3 sets of 10
Turn-up Tuesday:
Start with a warm-up like (Standing toe touches, Sumo squat hold, high knees) to prepare your muscles for lower body exercises.
Running in place for 5 min. (every 30 seconds of every min you should be going at 80 percent of your top speed)
Squat jumps 4 sets of 15
Mountain Climbers 4 sets of 20
Jumping Jack 4 sets of 15
Single leg hops 4 sets of 20 each leg
Consecutive long jumps 3 sets of 10
Knee tuck jumps 4 set of 10
Jump Rope High Knees (If you don’t have a jump rope, just imagine you have one) 3 min
Abs:
Crunches 4 sets 0f 10
Russian twist 4 sets of 10
Flutter Kicks 4 sets of 10
Suitcase 4 sets of 10
Alternating toe reach 4 sets of 10
Bicycle crunches 4 sets of 10
Superman 4 sets of 10
Wild-Out Wednesday:
All abs on this day. Make sure to stretch before and after working out.
Jump Rope High Knees (If you don’t have a jump rope, just imagine you have one) 3 min
Mountain Climbers 4 sets of 20
Sit-ups 5 sets of 10
Side Plank dips 4 sets of 10
Hi/Lo Planks hold for as long as you can for 2 sets
6 inch hold for 2 min. (feet off the ground six inches from the floor and hold it)
Tearing it up Thursday:
Make sure to warmup and stretch.
Hi Plank holds for 1 min for 2 sets
Bear crawl around the house or the yard for 1 min for 2 sets
Cherry pickers 4 sets of 20 ( Hold arms out parallel to the ground, palms up and pick cherries with fingers while keeping you arms straight)
Dumbbell bent Rows 4sets of 10
Shoulder Shrugs holds (hold for 5 sec.) 3 set of 10
Chair dips 4 sets of 10
Skull crushers 4 sets of 10
Dumbbell/rubberband/can good curls 4 sets of 10
Abs: Run around the yard or house of 10 mins
Fun Friday:
Remember to stretch and warmup.
Squats 4 sets of 10
Front Lunges 3 sets of 10
Side Lunges 3 sets of 10
Back Lunges 3sets of 10
Squat press 3 set of 10
Consecutive long jumps 3 sets of 10
Hurdle hops 3 sets of 10
Abs:
Suitcases 2 sets of 10
Bicycles 2 sets of 20
Reverse crunches 2 sets of 10
V-ups 2 sets of 10
Superman 2 sets of 20
Hold a low plank for as long as you can (on your elbows).
Go in your yard and race your loved ones (including your furry friends). Make sure to keep safe, and practice social distancing.