Week 10: Monday’s 40-Minute Workout

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:

• Jump Rope (Imaginary Jump Rope) 20x
• Burpee with Push Up 4x 

Round 3:

• Boat Pose with Overhead Rope Pull 10x
• Forward Toe Touch with Reverse Crunch 4x 

Round 4:

• Mountain Climbers 8x
• Bicycle Crunches 6x 

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:

• Plank with Shoulder Tap 8x
• Reverse Crunch 10x 

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:

• Tricep Push Ups 2x
• Bicycle Crunches 12x 

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:

• Push Up, Side Plank Left; Push Up, Side Plank Right 2x
• Knee Kisses 12x 

Round 17:

• Jumping Jacks 6x
• Mountain Climbers 6x 

Round 18:

• Static Low Squat with Lateral Step 8x (4 Left and 4 Right)
• Standing Toe Touches 6x 

Round 19:

• Russian Twists 10x
• Forward Toe Touch with Reverse Crunch 6x 

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:

• Static Low Squat Jumps 8x
• Butt Kick 8x 

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.

Awesome job starting the week out right with your Monday workout! You’re doing great. Keep it up!