Tuesdays and Fridays are lower body days

Warm up: Hula hooping (10 min)

Strength: 1 set with heavy resistance band to failure

Lower Body (T,F):
Squats
Good Mornings
Lunges
Abductors
Adductors
Glute kickback
Hamstring curls
Calf raisers

Cardio:
Step-ups(3x10 min)

Fabulous abs on Wednesdays and Saturdays

Warm up: tai chi

Strength:

Abs (W,St):
Crunches 6x25-50
Bicycle crunches 6x25-50
Leg lifts 6x25-50
Cable crunches (with resistance band)6x12-25
Twists (with resistance band)6x12-25
Plank position band pulls(with resistance band)6x12-25
Stomach vacuum (3x60 sec)

Cardio:

Pylometrics (W,St): 4x25
Jumping jacks
Bunny hop squats
Speed skater jumps
Jump tucks
Step-ups
Patty-cake push-ups

Heavier resistance means it's time to change it up.

Overview of the new workout routine:

Strength: 1 set with heavy resistance band to failure

Upper Body (M,Th):
Shoulder press
Bicep curls
Bent-over rows
Chest presses
Lateral rows
Flies
Back flies
Inclined chest presses
Skull crushers

Lower Body (T,F):
Squats
Good Mornings
Lunges
Abductors
Adductors
Glute kickback
Hamstring curls
Calf raisers

Abs (W,St):
Crunches 6x25-50
Bicycle crunches 6x25-50
Leg lifts 6x25-50
Cable crunches (with resistance band)6x12-25
Twists (with resistance band)6x12-25
Plank position band pulls(with resistance band)6x12-25
Stomach vacuum (3x60 sec)

Cardio:

Pylometrics (W,St): 4x25
Jumping jacks
Bunny hop squats
Speed skater jumps
Jump tucks
Step-ups
Patty-cake push-ups


Jump rope circuit (Sn): 1 min alternating with side swings
Basic jump
Slolam
Bell hop
Twists
Straddle
Scissors
Crossovers

Workout 3/23: It's a kick-ass butt day of squats and lunges

Warm up: 10 min dancing

Strength training (pyramid sets with increasing resistance):
Alternating leg bridges 4x10,8,6,4
Glute kickbacks 4x10,8,6,4
Butt busters 4x10,8,6,4
Good mornings 4x10,8,6,4
Squats with resistance bands 4x10,8,6,4
Dog legs 4x10,8,6,4
Lunges 4x10,8,6,4
Walking lunges 4x10,8,6,4

Cardio: 45 min dancing

Workout 3/13: great gams and calves

My workout for today:

10 minutes hula hoop warm up.

Strength training calves and thighs with loaded pyramid sets of increasing resistance.
Suspended lunges 4x10,8,6,4
Mountain climbers 4x10,8,6,4 secs
Frankensteins 4x10,8,6,4
calf raises 4x10,8,6,4
Squat calf raises 4x10,8,6,4
Adductors 4x10x8x6x4
Hip abductor 4x10,8,6,4
Speed skater lunges 4x10,8,6,4

Jump rope circuit:
1 min basic jump
1 min side swing
1 min slaloms
1 min side swing
1 min bell hop
1 min side swing
1 min twist
1 min side swing
1 min straddle jump
1 min side swing