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.

14 Comments on “Monday Workout”

  1. This is a good monday workout! I am going to use that from now on.

  2. MotleyHealth says:

    Great to hear it Brian. We have a workout for each day off the week, see our workouts page for them all.

  3. Hello Motley Health I’m a 37 year old female and had back surgery two years ago.In L5 to S1.I been trying to lose weight.But my rods in my back limit me from alot of things.Because I still have problems. Any advice on losing fat when trying to tone. I’m on a 1500 cal diet and I walk every other day for about 20- 30 mins..And ride my bike 20-30 mins.

  4. MotleyHealth says:

    Hello Ms.Brown. To lose fat you will need to improve diet (eat less, eat healthier) and carry on with that cardio (walking, cycling). Try to increase the time you exercise, even if just one extra minute every week. It will all help. Performing some core exercises will help too. Here is a video of a personal trainer taking a gentleman through some exercises that are designed to strengthen his back following surgery L5-S1. Hopefully this will help. If possible it is always best to get some one-to-one training advice to ensure that you are doing the exercise properly, and that they are suitable for your specific condition.

  5. Hello, I am a 36 yr old mom of 3 kids. I am a cerebral AVM survivor living with 70% disco-ordination on my left side as a result of the brain hemorrhage. I would like you to tell me the kind of exercises I need to do so as to tone my body and lose the belly fat. I do walk for 45 minutes whenever I can, sometimes 3 times a week. Being unable to drive, and also a home-maker makes it difficult for me to go to the gym. Hence the kind of workout plan I can follow at home would be ideal for me.

  6. MotleyHealth says:

    Hi Hazel, for toning, a dumbbell workout could be suitable, depending on how severe the discordination is.

    Regular (daily) exercise will probably work best for you. Bodyweight squats will help to build strength in your legs too. Cycling may be a good option for your too.

    As for losing belly fat, see our article on the topic. Losing fat is largely about diet, although more exercise certainly helps too.

    You should consult your doctor prior to starting a new fitness regime.

  7. Hey, My nephew is 13 years old and he wants to workout. Is that ok for his age? If so what workouts?

  8. MotleyHealth says:

    Hi Thushan, yes, these exercises are often done in children’s gymnastics, athletics and martial arts classes, they are all safe at most ages.

  9. lily edward says:

    hey I am 17 years old and my weight is 60 kg height is 5.7″
    i want to loose 5-8 kg’s in a month. please guide me to come at 45 kg within 2 months

  10. MotleyHealth says:

    Hi Lily, 45 kg is far too light, we cannot advise on that. You are not overweight. Focus on your fitness and strength instead. Eat healthy.

  11. Hello,

    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.

  12. MotleyHealth says:

    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.

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

  14. MotleyHealth says:

    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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