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© 2015 by Liz Ryen - Optimal Fitness
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Tel: (575) 313-9647

Email: elizabethryen@gmail.com​
 

Contact Me:
Get Workout Ideas!

Mailing Address: PO Box 303, Leavenworth, WA 98826

Week- Long Workout Plan #2

Saturday 

Walk/ Run for 20 minutes

 

Find stairs and do 50 single leg step ups on EACH leg (if you do 49 your butt will be saggy)

 

Walk/ Run for 20 more minutes

Sunday 

ARM DAY: Find 2 weights (cans, milk jugs, wine bottles, etc) 2-3x through

 

15x Squat to Overhead Press
12x Overhead shoulder Press

12x Biceps Curls

12x Chest Press or Pushups

12x Triceps Extensions (skull crushers) or Bench dips

15x Low Rows (pull elbows back)

20x little arm circles, arms extended from shoulders (no weights) both fwd and bkwd

Monday 

Focus Inward Day!

Do 15 squats to overhead reaches then lay on your back and relax.
Go through each part of your body, tense up for ~5 secs as hard as you can then relax and take a breath. (Foot squeeze, lower leg, thigh contraction, stomach, fist squeeze, arms, shoulders, face scrunch, etc).

 

Now relax for 10 slow and deep breaths.

Tuesday

It’s getting serious today.
 

Do it 3x:

 

1:00 Intense cardio (jacks, mt climbers, sprints, stairs, etc)

1:00 Crunches

1:00 Squats or Squat jumps

1:00 Plank with side to side foot taps outs or jumping jacks

1:00 Alternating Lunges

 

*Modify to 30 sec per exercise

Wednesday

  • LEG DAY- Use your weights: 2-3x through

  •  

  • 15x Wide Leg Squats

  • 15x Hold squat- Heel raises

  • 15x (ea leg) Lunges

  • 15x Speed Skater Lunges (cross leg behind, bend knees)

  • 15x Side to Side lunges. FLAT BACK, 1 leg stays straight.

  • 15x ea direction. Single Leg Hips Circles. Straight Leg

  • 15x Alt. Leg “Dunking Bird” FLAT BACK, bow fwd.

 

Walk/ Run 15 minutes

Thursday

Try an online Exercise Video. (aka- Liz gets lazy with daily write ups)

 

-Body Weight Workout

-Step Workout

-Yoga (some really like it)

-Barre Class

-Kickboxing
-Tai Chi

Friday

CORE DAY : 2-3x through

 

12x ea. Crunch up, then same arm/ leg extension.

15x Hip Bridge hold w/ alt leg kickouts- SLOW

15x reverse crunch (hip rollup)

12x V-Sit Rotation- tall posture-side to side hip touch

12x Plank- alt hand side tap out

12x on belly- opp. arm/ leg lift

12x SLOW bicycle crunches

12x On back, bent knees, alt heel slaps

Print out workout here:

Week #1 Workout Plan

3 Lower Body Home Exercises
10 Exercises you can do with a basketball!