Monday Workout

Tuck jumps

Tuck jumps

Part of the 7 Day Exercise Plan.

After the relative rest of the weekend it is time for a longer workout. To ensure intensity is kept high the workout consists of many exercise with a short range of repetitions. The idea is to do more circuits.

This workout will hit the legs hard and fast so be sure to warm up a little first with some gentle jogging on the spot. The circuit is ten sets of ten exercises, 100 in total. Aim to complete five rounds, so 500 repetitions in total.

Stretch afterwards while cooling down. Stretching should form a part of every workout you do, and like the workout itself, you should always make an concious effort to stretch a little further each time. Improve flexibility comes with regular practice

  • 10 jumping jacks
  • 10 high knees
  • 10 heel kicks
  • 10 calf raises
  • 10 tuck jumps
  • 10 walking lunges
  • 10 squats
  • 10 push ups
  • 10 leg raises
  • 10 crunches

Print version

This workout is designed to keep the body moving and fire up your fat burning metabolism. Rest only when you have to and record your time. Aim to beat next Monday.

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  14 comments for “Monday Workout

  1. Socorro
    December 29, 2015 at 11:49 pm


    I just had a hysterectomy 8 weeks ago and was wondering what I can do to loose 15 lbs. I’m 185 lbs and would like to go down to 170 lbs.

    Any help will be greatly appreciated.

  2. MotleyHealth
    January 2, 2016 at 12:08 am

    Best advise is to take it easy. Walking, some light upper body weight training and a lean, healthy diet. So long as you reduce food intake and exercise, you will lose weight. 15 pounds in 15 weeks is an achievable goal.

  3. Sam
    July 23, 2016 at 5:07 am

    If I’m looking to loss 20-30 lbs. what time frame do you suggest. I like fast results so what plan is recommended?

  4. MotleyHealth
    July 27, 2016 at 6:07 pm

    Hi Sam, really you are probably looking at 10-20 weeks. Follow this plan, and also diet. Eat lean, try to stay at about 1200 Calories a day, and get some cardio too.

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