Week 13: Friday’s 45-Minute Workout

Week 13 Reps Challenge:

✓ Round 1: The exercises are done for the specified amount of time while you count how many reps you complete.
✓ Following each exercise, take a 30-second rest and record your reps.
✓ Round 2: The exercises are held as long as possible and timed.
✓ Take a 30-second rest between each exercise and record the time you held the position.

Round 1:

• 30 seconds of Push Ups
• 45 seconds of Squats
• 60 seconds of Alternating Leg Lowers
• 30 seconds of Burpee, 1 Plank Jack, Push Up
• 45 seconds of Russian Twists
• 60 seconds of Arm Circles
• 30 seconds of Alternating Forward Lunges
• 45 seconds of Tricep Dips with Alternating Toe Touch
• 60 seconds of Calf Raises
• 45 seconds of Reverse Crunches

Round 2:

• Forearm Plank (hold as long as you can without compromising your form)
• Wall Sit (hold as long as you can without compromising your form)

Week 13 Friday 30-Minute Workout:

✓ Each exercise is done for 60 seconds.
✓ Take a 30-second rest between rounds.

Exercises:

• 6 Jumping Jacks with Burpee
• Reverse Lunge Left Leg with Squat; Reverse Lunge Right Leg with Squat
• Push Up, Side Plank Left; Push Up, Side Plank Right
• 6 Fast Feet with Lateral Log Jump
• Sumo Squat with Lateral Side Bend
• 6 Jumping Jacks with 6 Mountain Climbers
• Alternating Leg Lowers
• Boxer Shuffle with Speed Bag Hits (Imaginary Speed Bag)
• Knee Kisses
• Squat with Alternating Front Kick
• 8 Fast Feet with 4 High Knees
• 6 Reverse Crunches with Push Up
• Lateral Lunge Left Leg with Narrow Squat; Lateral Lunge Right Leg with Narrow Squat
• Bird Dogs
• Knee Strikes 5 Left, 5 Right
• Calf Raises
• Forearm Plank
• Curtsy Lunge Left (Half the Seconds); Curtsy Lunge Right (Half the Seconds)