Workout GuideWORKOUT F

1. 2.Overhead Shoulder Press: Use a full 1

gallon bottle of water or a heavy book;

hold this in both hands. 4 sets of 15.

Squat Jumps: 3 or 4 sets: 5 in a row, 10

is the goal (Choose the number in

between as you improve to challenge

yourself)

3. 4.Mountain Climbers: For an allotted time:

 newbies aim for 5 seconds; Experts

aim for 1 minute

Push-ups on knees: 4 sets of 8

5. 6.Bridges: 1-leg Bridge raises: 10 times

each leg, 4 sets

Wide Squats w/ twist: 4 sets of 10

7. 8.Jump Squats; wide to parallel: Build up

to going straight for 90 seconds.

Single leg balance rear extensions:

Isometric hold: 25 seconds, 30 sec., 45

sec, 60 sec. → you choose