WORKOUT INSTRUCTIONS

  • Begin with your FULLfitness Warmup.
  • Complete your Week 10 Friday workout.
  • After completing the workout, enjoy your FULLfitness Cooldown.
  • If you’re unsure how to conduct an exercise, click on the exercise below.

Do the “Breathe and Squeeze!” 

Always do what you can. Push yourself to do your personal best – whatever that may be.

Week 5 Friday Workout:

✓ Each exercise is done for 30 seconds with a 15-second rest between.
✓ At the end of the circuit there is a 60-second rest.
✓ After completing the circuit 5 times, hold a Wall Sit OR Forearm Plank for 60 seconds.

Circuit:

After completing the circuit 5 times, hold a Wall Sit OR Forearm Plank for 60 seconds (or as long as you can hold the plank without compromising your form)

Modifications:

  • Burpee – Step each foot back into plank position rather than jumping feet simultaneously.
  • High Knees – Use slow, controlled high steps rather than fast movements.
  • Plank Jack – Step each foot out laterally and back to start position rather than jumping feet simultaneously.
  • Push Ups – Substitute Knee Push Ups.

WOO HOO–you rock! You’ve completed your 30-minute Friday workout! Have an awesome weekend!

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