Friday Workout

Friday workoutPart of the 7 Day Exercise Plan.

If you have been following the workouts throughout the week your legs will be aching a little by now.

But that will not stop us working them more today! As usual start with a warm up jog, either outside or on the spot.

This routine has bicycle crunches, which are considered by some to be the best way to work the abs.

They are performed by starting on your back in normal crunch position and then as you lift your shoulders off the floor twist and lead with right elbow which extending the right leg and bringing the left knee to meet the right elbow.

Then repeat on the opposite side. Your legs will move in a cycling motion which your upper body twists from side to side.

  • 20 jumping jacks
  • 20 high knees
  • 20 heel kicks
  • 20 squats
  • 10 push ups
  • 10 back extensions
  • 10 leg raises
  • 10 bicycle crunches

120 repetitions per circuit. As usual, aim to do three circuits and make a note of the time. Beat it next week! Print version.

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  2 comments for “Friday Workout

  1. kinnu
    May 2, 2014 at 5:54 am

    I use ur one weak exercise & diet plan but I loss only 1 kg By Using this so plz give me next weak plan to loss 5 kg in one weak plz send me as fast as possible

  2. MotleyHealth
    May 2, 2014 at 8:46 am

    Hi Kinnu, losing one kilo in a week is great progress, so well done. You are asking too much to lose five kilos in a week, that really is not healthy, and probably not possible, unless you are very overweight. How much do you weigh and what is your target?

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