A Week of Workouts

Just like pants, workouts are never one-size-fits-all.  We are all at different places when it comes to fitness but none of us are too unfit to workout.  We are meant to move, that’s why we have legs!  Fortunately all workouts can be scaled to each person’s ability.  Below I have a weeks worth of workouts that can be done with a jump rope and your own two arm and legs.  I have given three different scaling options:

Option 1: For the beginner, maybe you haven’t worked out in a while–or ever.  Work at your own pace and get the job done.

Option 2: You’ve been exercising but maybe not as intensly as you’d like, this will be a step in the right direction. 

Option 3: You’ve been exercising regularly and you’re ready to icrease your intensity.

Option 1 Option 2 Option 3
Day 1: 3 rounds:

  • 12 squats (squat down to a chair)
  • 12 step ups (step up on your bottom step and back down)
  • 12 jumping jacks
 3 rounds:

  • 12 squats
  • 12 box jumps (jump onto an object and back down)
  • 12 lateral jumps (over an object 6 inches high)
 4 rounds:

  • 12 squats
  • 12 box jumps
  • 12 burpees
Day 2: 2 rounds:

  • 50 jumps on a jump rope
  • Walk ½ mile

 

 3 rounds:

  • 50 jumps on a jump rope
  • Run/Walk 400 meters

 

 4 rounds:

  • 50 jumps on a jump rope
  • Run 400 meters

 

Day 3: As many sit ups as possible in 2 minutes.Rest 2 minutesAs many push ups as possible in 2 minutes  2 Rounds:As many sit ups as possible in 2 minutes.Rest 2 minutesAs many push ups as possible in 2 minutes  3 Rounds:As many sit ups as possible in 2 minutes.Rest 2 minutesAs many push ups as possible in 2 minutes
Day 4: As many rounds in 7 minutes as possible:

  • 50 step ups
  • 20 push ups

 

 As many rounds in 10 minutes as possible:

  • 50 box jumps
  • 20 push ups

 

 As many rounds in 12 minutes as possible:

  • 50 box jumps
  • 20 push ups

 

Day 5: 5 rounds

  • 10 squats
  • 10 push ups
  • 10 sit ups

 

 5 rounds

  • 10 squats
  • 10 push ups
  • 10 sit ups
  • 5 burpees

 

 5 rounds

  • 10 squats
  • 10 push ups
  • 10 sit ups
  • 10 burpees

 

Day 6: Walk for 60 minutes, every 10 minutes jog for 30 seconds.

Or

Walk for 30 minutes, every 5 minutes jog for 30 seconds 

 Run 1 mile   Run 2.5 miles 
Day 7Rest     
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