WORKOUT INSTRUCTIONS

  • Begin with your FULLfitness Warmup.
  • Complete your Week 14 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 14 Friday Workout:

✓ 5 rounds using the same exercises.
✓ At the end of each round, there is a 60-second cardio exercise followed by a 60-second Active Rest.

  • Round 1: Each exercise is done for 30 seconds with a 5-second rest between.
  • Round 2: Each exercise is done for 35 seconds with a 5-second rest between.
  • Round 3: Each exercise is done for 40 seconds with a 5-second rest between.
  • Round 4: Each exercise is done for 35 seconds with a 5-second rest between.
  • Round 5: Each exercise is done for 30 seconds with a 5-second rest between.

Exercises for Rounds 1-5:

Modifications:

  • Burpee - Step each foot back into plank position rather than jumping feet simultaneously.
  • Squat Jumps - Keep feet planted on the ground and do a regular squat rather than jumping.
  • Tricep Push Ups - Substitute Tricep Knee Push Ups.
  • Up Down Planks - Substitute Static Plank.

Great job! You completed your Friday workout. You are AWESOME. Have a fabulous weekend!