- Begin with your FULLfitness Warmup.
- Complete your Week 12 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 12 Friday Workout:
✓ 4 rounds using the same exercises.
✓ At the end of each round, there is a 60-second rest.
- Round 1: Each exercise is done for 60 seconds with a 20-second rest between.
- Round 2: Each exercise is done for 45 seconds with a 20-second rest between.
- Round 3: Each exercise is done for 30 seconds with a 15-second rest between.
- Round 4: Each exercise is done for 20 seconds with a 10-second rest between.
Exercises for Rounds 1 - 4:
- 8 Jumping Jacks with 2 Sweep Jacks
- Alternating Leg Lowers
- Squat with Alternating Front Kick
- Push Up, Side Plank Left, Side Plank Right; Push Up, Side Plank Left, Side Plank Right
- 5 Knee Strikes Left with Basketball Jump; 5 Knee Strikes Right with Basketball Jump
- Forward Toe Touch with Reverse Crunch
- Curtsy Lunge Left (Half the Seconds); Curtsy Lunge Right (Half the Seconds)
- Burpee, Push Up, 4 Mountain Climbers
- Standing Toe Touches
- Left Leg Flexed Foot Fanny Pulses (Half the Seconds); Right Leg Flexed Foot Fanny Pulses (Half the Seconds)
- Knee Kisses
- Basketball Jumps - Keep feet planted on the ground and do a regular squat rather than jumping.
- Burpee - Step each foot back into plank position rather than jumping feet simultaneously.
- Push Ups - Substitute Knee Push Ups.