Light Weights, 40 Minutes Workouts, 4 x per Week

Workout 1

5 Minute Warm Up

3 Walk Outs

10 Body Weight Squats

3 Burpees

x 4

Part 1- Upper

5 Rounds, As fast as you can.

10 Press Ups

15 Shoulder Press

15 Lat Raises

Part 2- Lower

5 Rounds, As fast as you can

15 In Out Jumps

10 Thrusters (Full Squats, normal stance, toes pointing out)

10 High Leg Step Ups, 10 each leg, keep leg on

15 Split Lunges, each leg, knee to floor

Part 3- Abs

50 Sit ups

50 Russian Twist

50 Plank Taps

Workout 2

5 Minute Warm Up

30 Second Running on the spot

10 Back Lunges (5 each side)

10 Front Raises

x4

Part 1- Upper

5 Rounds, As fast as you can.

10 Renegade Row (row in plank)

15 Y/I Riases

15 Front Raise, one to the front, one arms slightly wides, repeat

10 Lat Raises

Part 2- Lower

5 Rounds, As fast as you can

20 Hip Thrusts (weight/ child resting on hips)

10 Single Leg straight leg deadlift, soft knee to feel on glutes, 10 each leg

10 Low Squat down Pulses (3 second pulse, to feel in glutes)

15 Curtsy Lunge, each leg, knee to floor Workout 1

Part 3- Abs

4 sets 30 seconds each exercise

30 Seconds Superman hold

Mountain Climber kick through

Burpees

Workout 3

5 Minute Warm Up

10 Jumping Jacks

10 Frog Jumps

10 Mountain Climbers

x 4

Part 1- Upper

4 Rounds, As fast as you can.

15 Hand release Press ups

15 Arnold Press

15 Tricep Dips

5 Walk outs with full press ups

Part 2- Lower

4 Rounds, As fast as you can

15 Swing lunges, each leg

15 1 Leg Hip Thrusts, each leg

10 Pistol Squat (on to bench if needed (5 each side)

10 Burpees

Part 3- Abs

3 Sets

20 Groiners

10 Chaturanga (Down dog into up dog, flow)

30 Second Side Plank Hold, each side

Workout 4

5 Minute Warm Up

10 Front to Lat Raise

10 Bent over row

20 Fire Hydrant to Donkey Kick, each leg

x3

Part 1- Upper

4 Rounds, As fast as you can.

15 Plank taps, each side so 30 total

15 Full front raise to overhead, nice and slow

10 Diamond Press Ups

15 Bent Over Row

Part 2- Lower

4 Rounds, As fast as you can

20 Alternative Kicks, Each Leg

10 Burpees

10 Wide Leg Squats

15 Box Jumps

Part 3- Cardio Abs

30 Heel Touches, 15 each side

1000 Skips (rest as needed)

30 Sit Ups