Halloween Workout Week 2

Alright guys and gals it's time to pick it up this week.

Music Monday
For each song you are going to alternate between two exercises after doing 20 reps. Keep going until the song is over. If you need to grab water or catch your breath don't take too long!

Song                                                                                                    Exercises
Sweet Nothing- Calvin Harris ft. Florence Welch                 Jumping Jacks & Cross Jacks*

Get Like Me- Nelly ft. Nicki Minaj & Pharell                       Speed Skaters & Lunges

Roar- Katy Perry                                                                    Squat w/ C.R.** & Single Leg Bridge***

So Rich, So Pretty- Mickey Avalon                                         Leg Raises & V-Ups

This Is What It Feels Like- Armin van Buuren                       Squat Jumps & Donkey Kicks

Royals- Lorde                                                                          Side Kicks & Mountain Climbers

*Cross Jacks

Start on the balls of your feet with your knees soft, arms in the air, and abs tight. Pull your left knee and right elbow to meet at the center of your torso, squeezing your abs as tight as you can. Return the arm and leg back to the open position and now cross the right knee and left elbow in front of your torso.

**Squat w/ Calf Raise

Stand with your feet about three to four feet apart, toes turned out. Bring your hands together in front of your chest, and squat down so your thighs are parallel with the floor, knees over the ankles.
Raise your left heel off the floor, and begin to pulse the hips up and down, isolating the left calf.
Continue pulsing for 30 seconds, and then switch sides to complete this exercise.

***Single Leg Bridge
Lie on your back, and place your hands on the floor for stability as you bend one leg and lift the other leg off the ground.
Then, pressing your heel into the floor, lift your pelvis up, keeping your body in a stiff bridge position.
Slowly lower your body to the floor and repeat. Switch legs to complete one rep.

TABATA TUESDAY
Perform EACH exercise for 30 seconds then rest for 10 seconds. Repeat each exercise 4 times. This workout should take you 12 minutes.

Push Ups
High Lows (reach high across your body with your right hand and then low with your left)
Bicycle Crunch
High Lows (reach high across your body with your left hand and then low with your right)

Wednesday
Find a flight of stairs and run up and down them 10 times. Next perform 15 X 10 X 5 of Dips, Mountain Climbers, Toe Taps and Knee Raises. For the knee raises place one foot on the 3rd step and bring the other knee towards chest.

Thursday
15-20 Minute run

3 sets of 25 reps
Crunches
Sit Ups
Reverse Crunches
Russian Twists

2 sets of 20 reps
Scissor kick
Elbow to Knee
Jack knife

Friday will be a short day. We will only do cardio.
30- 45 Minute Run

If you don't understand any of the terminology or not sure what exactly I mean feel free to leave a commit below and use Youtube for instructional videos.

xoxo,