2016 Body Shock Exercise Challenge

Body Shock Exercise Challenge MONDAY

TUESDAY

WEDNESDAY

7

8

9

10 sit-ups 10 push-ups

10 squats 10 trice-dips

30 minute Walk/Run

(4 SETS)

(4 SETS)

20 Jumping Jacks 10 Squat Kicks

20 Bicycle crunches 15 sec plank

Butt Kicks, High Knees, Walking Lunges

(4 SETS)

(4 SETS)

(30 feet, 4 SETS)

notes

WEEK

1

6

11

12

13

14

15

16

15 sit-ups 12 push-ups

12 squats 12 trice-dips

30 minute Walk/Run

(4 SETS)

(4 SETS)

25 Jumping Jacks 12 Squat Kick

25 Bicycle crunches 20 sec plank

Butt Kicks High Knees Walking Lunges

(4 SETS)

(4 SETS)

(30 feet, 5 SETS)

notes

2 WEEK

SATURDAY

5

18

19

20

21

22

23

20 sit-ups 14 push-ups

14 squats 14 trice-dips

45 minute Walk/Run

(4 SETS)

(4 SETS)

30 Jumping Jacks 14 Squat Kick

30 Bicycle crunches 25 sec plank

Butt Kicks High Knees Walking Lunges

(4 SETS)

(4 SETS)

(30 feet, 6 SETS)

25

26

27

28

29

30

25 sit-ups 16 push-ups

16 squats 16 trice-dips

60 minute Walk/Run

(4 SETS)

(4 SETS)

35 Jumping Jacks 16 Squat Kick

35 Bicycle crunches 30 sec plank

Butt Kicks High Knees Walking Lunges

(4 SETS)

(4 SETS)

(30 feet, 7 SETS)

notes

3 WEEK

FRIDAY

4

n o t e s

notes

4 WEEK

THURSDAY