Unmoldable Workouts Week 4

SUNDAY – RUNNING

Warm up = 2 minutes jogging, 3 minutes walking

A: (Run 2:30 + Walk 1:00) X 2

B: (Run 1:30 + Sprint 0:15 + Walk 1:30) X 4

C (Run 2:30 + Walk 1:30) X 2

A B B C C B B A

Cool down = 2 minutes jogging, 3 minutes walking

 

MONDAY – CORE & LOWER BODY

40 Russian Twists

15 burpees

30 flutter kicks each rotation; 60 total

20 crunches

30 second reverse crunch

15 burpees

15 inner thigh lift

15 abduction leg lift

20 cherry picker squats

15 burpees

15 standing single-leg side lifts each side

30 pulse squats

Repeat twice.

 

TUESDAY – CORE & LOWER LEG

45 second plank

15 each side X-crunch

12 right side crunch

12 left side crunch

45 second plank

20 each side donkey kicks

10 each plank with leg lift

20 each single-leg glute hip bridge

10 each plank with toe crossover

10 each squats with kickback

Repeat twice.

 

WEDNESDAY – RUNNING

Warm up; 2 minutes of jogging, 3 minutes of walking

A: (Run 2:30 + Walk 1:00) X3

B: (Run 1:45 + Sprint 0:15 + Walk 1:30) X 4

C: (Run 2:30 + Walk 1:30) X 2

A B B C A C B B A

Cool down; 2 minutes of jogging, 3 minutes of walking

 

THURSDAY – CORE & LOWER LEG

30 flutter kicks each side; 60 total

20 each side reach obliques [hands stacked on top of each other, heel touching alternating sides]

20 each leg pilate toe tap

15 each leg pilate pull down

15 each leg pilate pull up

15 squat jump forwards

15 each side squat with lunge kick forward

15 superman leg curls

Repeat circuit twice.

 

FRIDAY – CORE & LOWER LEG

45 second plank

15 burpees

45 second left side plank

15 each leg cross leg glute hip bridge

45 second right side plank

20 sumo squats

12 each leg curtsy squat; 24 total

Repeat two times.

 

SATURDAY – RUNNING

Warm up; 2 minutes jogging, 3 minutes walking

A: (Run 3:00 + Walk 1:00) X 2

B: (Run 1:45 + Sprint 0:15 + Walk 1:30) X 4

C: (Run 2:30 + Walk 1:30) X 2

A B B C C B B A

Cool down: 2 minutes jogging, 3 minutes walking

Disclaimer: I am by no means a personal trainer, these are just the workouts that I have drafted for myself based off of other workouts that I have completed and exercises that I see the most result in. If you choose to do these workouts and feel pain at any point in time please stop and consult your doctor!