TOTAL BODY 8 WEEK CHALLENGE - WEEKS 1-4

8 week 500

I have outlined each day of the week as follows below. You can complete the challenge a few ways.
1) You can do each day one time through, and use that circuit as your workout OR as a BURNOUT at the end of your current workout.
2) You can complete the workout as listed  between 1-4 times through depending on your level.
3) You can set your timer for 15-25 minutes and see how many rounds you can get in of each circuit on any given day.
Challenge yourself! On the days you need a jump rope, you can do high knees instead of the skipping. You will also use a set of dumbbells on two of the days as well. If you don’t have dumbbells, use soda or soup cans or water bottles. Try to get some weight in there on those days, even if you are just starting off. The last day of the week (7th day), will be your rest day, unless you need to make up a workout you missed during the week.
As the week’s go on, you will get faster. Keep your form spot on and try and beat your time from the week before! If you can’t get through the full circuit the first time through, NO PROBLEM! Use this as your motivation to get through it faster and stronger the next time.  You to compare how you did the week before and how many rounds you could get in each day during that time!

8 Week Total Body Challenge (WEEKS 1-4)

Monday
70 Mt. Climbers
60 Vertical Leg Crunches
50 Plank Oblique Twists
40 High Knees (each leg)
30 In/Out Abs
20 Squat Thrusts
TUESDAY
30 Jump Lunges
20 Squat Press with (DBs)
10 Burpees
20 Side to Side Lunges with Lateral Raise (DBs)
30 Push Up with Alternating Row (DBs)
40 Star Jumps
WEDNESDAY
30 second Skip Rope
60 second 1 Push Up+ 1 Jack Leg
30 second Skip Rope
60 second Plank Walks
30 second Skip Rope
60 second Push Up + Shoulder Tap
30 second Skip Rope
60 second Pike Push Ups
THURSDAY
40 Jump Lunges
30 Sumo Squats with Hammer curl to Push Press
20 Weighted Vertical Leg Crunches
10 Squat Thrust + Tuck Jump
20 Three point plank with Tricep Extension (20 reps each arm)
30 Second Elbow plank with Jack Legs
FRIDAY
60 Touch the Floor Squat Jumps
50 Mt. Climbers
40 Squat with Alternating Reverse Lunge
30 Push Ups
20 Star Jumps
10 Pike Push ups
SATURDAY
30 second Skip Rope
60 second 1 Push Up+ 1 Jack Leg
30 second Skip Rope
60 second Plank Walks
30 second Skip Rope
60 second Push Up + Shoulder Tap
30 second Skip Rope
60 second Pike Push Ups
SUNDAY
Cardio /Yoga/Meditation/Make up Day/Rest Day
The below video shows a demo of EACH DAY’s exercises for Week’s 1-4!

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