Exercise WEEK 1

Day 1
Salutation to the sun
10 push-ups
10 walking lunges
10 side leg lifts
50 arm circles, per arm. Total 100
Bridge
-hip twist 20 per side
-March 10 each side
20 windmills
60 minutes of walking

Day 2
Salutation to the sun
10 push-ups
45 second plank
20 sec superman planks
15 lower leg lifts
Bridge
-20 hip twists
-10marches
15 windshield wipers
50 crunches 20L, 20R, 10 normal
45 min walking

Day3
Salutation to the sun
5 push-ups
5squat with leg lift
10 downward dog with knee tuck L,R
3 way lunges with burpee 10 min, 20 max
5 push-ups
5 squat with leg lift L,R
1 minute plank
30 sec side plank L,R
15 wall squats
5 isolated lunges
59 bicycle crunches
5 push-ups
45 min walk/run

Day4
Salutation to the sun
40 jumping jacks
30 crunches
20 squats
-5 wall, 5 isolated,10 walking
10 push-ups
30 bicycle crunches
60 second plank
20 second scissor kicks
10 side lunges with lateral lift
30 bridges with hip twist
45 min walk/run

Day 5 REST

Day 6
Salutation to the sun
5 push-ups
20 second superman plank
5 walking lunges
5 squat with leg lift
15 bridges with March, hip twist
30 crunches
20 second plank L,R
5 push-ups
5 walking lunges
5 squat with leg lift
15 10 second squats
40 jumping jacks
10 hands and knees, opposite arm/leg lift
20 second scissor kick
45 min walk/run

Bonus opportunity: 100 calorie burn ANY PLACE ANY TIME
40 jumping jacks
30 crunches
20 squats
10 push-ups

Day 7
Salutation to the sun
10 push-ups
15 knee hugs
10 plank with arm lifts
25 bicycle crunches
10 side plank lifts
5 BURPEES
50 arm circles, each direction, 100 total
15 knee hugs
10 plank with arm lifts
25 bicycle crunches
10 downward dog with knee tuck
30 seconds of jumping jacks
20 leg lifts
60 second plank
25 bicycle crunches (can break during these with regular crunches
45 minutes activity