7 day re-boot

Welcome to the 7 day holiday program

What’s included:

• 3 great workouts (no equipment needed)
• 3 easy meals & snacks

Workout #1: Total Body Blaster (30 minutes total)

Warm-up (5-10 min):

• 30 sec body weight squats
• 30 sec alternating backwards lunges
• 30 sec push-ups
• 30 sec bicycle crunches
• 30 sec plank
• 30 sec mountain climbers

Timed: (10 minutes) As many cycles through as possible

10 push-ups
10 full sit-ups
10 burpees

1-3 minutes rest

Timed: (10 minutes) As many cycles through as possible

10 squats
10 reverse lunges (5 on each side)
20 mountain climbers

1-3 minutes rest

Core: 2 sets

45 sec alternating bicycle extensions
30 sec jackknife (lie on your back, extend arms overhead and legs out.  Bring arms and legs together overhead and then stretch out again)
30 sec crunches
30 sec of oblique crunches (left)
30 sec of oblique crunches (right)

Cool down & stretch (5-10 minutes)