February 2016

Monday

Tuesday
2
20
20
20
30

3
10
20
50
30

8
20
40
20
45

Leg Day
9
lunges each leg 10
leg extensions
20
pile squats
30
second wall sit
40

Ab Day
10 Arm Day
11 Cardio
raised leg circles
30 air punches
10 squat jumps
alt. knees to chest 20 kneeling pushups 30 high knees
flutter kicks
20 shoulder touches 20 hopscotch jumps
sitting twists
45 second plank
10 inchworms

12
40
20
20
30

Mix Up
leg extensions
alt. knees to chest
kneeling pushups
high knees

15
20
20
50
60

Leg Day
squats
side lunges
calf raises
second wall sit

Ab Day
knees to chest
oblique crunches
seated ab twists
sit ups

19
50
20
50
20

Mix Up
calf raises
seated ab twists
arm circles
butt kicks

22
20
40
20
75

Leg Day
23
Ab Day
24 Arm Day
25 Cardio
lunges each leg 10 raised leg circles
30 air punches
10 squat jumps
leg extensions
20 alt. knees to chest 20 kneeling pushups 30 high knees
pile squats
30 flutter kicks
20 shoulder touches 20 hopscotch jumps
second wall sit
40 sitting twists
45 second plank
10 inchworms

26
75
40
45
10

Mix Up
second wall sit
sitting twists
second plank
inchworms

29
20
20
50
90

Leg Day
squats
side lunges
calf raises
second wall sit

Arm Day
pushups (wall)
chair dips
arm circles
second plank

4
Cardio
100 jumping jacks
40 chair climbers
20 butt kicks
10 lunge jumps

Friday

Leg Day
squats
side lunges
calf raises
second wall sit

17
10
20
50
30

Arm Day
pushups (wall)
chair dips
arm circles
second plank

Thursday

1
20
20
50
30

16
20
20
20
30

Ab Day
knees to chest
oblique crunches
seated ab twists
sit ups

Wednesday

18 Cardio
100 jumping jacks
40 chair climbers
20 butt kicks
10 lunge jumps

Total

5
Mix Up
20 squats
20 knees to chest
10 pushups (wall)
100 jumping jacks

*Knees to chest Sitting in chair, bring one knee to chest and hold. Repeat with other leg.
*Shoulder touches In plank position, using one hand touch the opposite shoulder while keeping your body still.
Repeat with other arm.
*Chair climber In plank position with hands on chair, bring knee toward chest then straight. Repeat with other leg.
*Inchworm Bend down and touch the floor with both hands. Walk hands forward, keepings legs straight. Walk
feet forward keeping hands on ground, ending back in the starting position. Repeat.