WORKOUT INSTRUCTIONS
- Begin with your FULLfitness Warmup.
- Complete your Week 10 Monday 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 10 Monday Workout:
✓ Each round is done for 60 seconds, alternating 2 exercises for the number of reps specified.
✓ Take a 30-second rest between rounds.
Round 1:
- Jumping Jacks 10x
- Squats 10x
Round 2:
Round 3:
Round 4:
Round 5:
- Tight Forward Arm Circles while Balancing on Left Foot 8x
- Tight Backward Arm Circles while Balancing on Right Foot 8x
Round 6:
- Sumo Squat with Lateral Side Bend 8x (4 Left and 4 Right)
- Skiers 8x
Round 7:
Round 8:
- Curtsy Lunge 8x (Alternating Left and Right)
- Squat Jumps 4x
Round 9:
- Speed Skaters 8x
- High Knees 8x
Round 10:
- Alternating Leg Lowers 12x (6 Left and 6 Right)
- Reverse Crunch 10x
Round 11:
- Squats 8x
- Squat Jumps 2x
Round 12:
Round 13:
- Bird Dogs 10x (5 Left and 5 Right)
- Flexed Foot Fanny Pulses 20x (10 Left and 10 Right)
Round 14:
- Alternate Reverse Lunges 6x (3 Left and 3 Right)
- Front Kicks 6x (3 Left and 3 Right)
Round 15:
- Sweep Jacks 5x
- Calf Raises 10x
Round 16:
Round 17:
Round 18:
- Static Low Squat with Lateral Step 8x (4 Left and 4 Right)
- Standing Toe Touches 6x
Round 19:
Round 20:
- Boxer Shuffle with Speed Bag Hits (Imaginary Speed Bag) 12x
- Lateral Kicks 10x (5 Left and 5 Right)
Round 21:
- Lateral Step 1, 2, Knee 4x
- Alternating Forward Punches 6x (3 Left and 3 Right)
Round 22:
Round 23:
- Alternating Lateral Kick 8x (4 Left and 4 Right)
- Burpee with Push Up 2x
Round 24:
- 10-Second Hand Plank
- 10-Second Forearm Plank
Modifications:
- Boat Pose – Rather than elevating feet, touch toes to the ground for added stability.
- Burpee – Step each foot back into plank position rather than jumping feet simultaneously.
- High Knees – Use slow, controlled high steps rather than fast movements.
- Push Ups – Substitute Knee Push Ups.
- Squat Jumps – Keep feet planted on the ground and do a regular squat rather than jumping.
- Tricep Push Ups – Substitute Tricep Knee Push Ups.