FOR EACH WORKOUT ROUTINE, COMPLETE EACH MOVE AS MANY TIMES AS YOU CAN FOR A 1 MINUTE PERIOD. THEN, MOVE DIRECTLY TO THE NEXT EXERCISE WITHOUT RESTING. CONTINUE THIS PATTERN FOR THE 4 TOTAL MOVES AND THEN REST FOR 1 MINUTE. REPEAT SEQUENCE A TOTAL OF 5 TIMES FOR A 20 MINUTE WORKOUT!
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Monday, December 3: SM Sculpted Arms Routine
1.) alternating dumbbell bicep curls
2.) tricep dips
3.) push up slides (using discs or a towel)
4.) medicine ball throws
5.) rest
Tuesday, December 4: SM Thigh Thinner Routine
1.) wall sits
2.) step-ups
3.) plie squats
4.) lunges
5.) rest
Wednesday, December 5: SM Ab Ripper Routine
1.) basic crunch
2.) plank
3.) side crunches
4.) leg raises
5.) rest
Thursday, December 6: SM Jump Start Routine
1.) 4 corner box jumps
2.) jumping jacks
3.) power squats
4.) mountain climbers
5.) rest
Friday, December 7: SM Booty Kickin’ Routine
1.) opposite arm/leg supermans
2.) burpees
3.) tuck jumps
4.) 3-pulse lunges
5.) rest
Monday, December 10: SM Shoulder Shaper Routine
1.) arm circles
2.) alternating deltoid raise
3.) alternating hang cleans
4.) medicine ball throws
5.) rest
Tuesday, December 11: SM Booty Shaper Routine
1.) weighted squats
2.) booty bridge
3). alternating one-legged dead lifts
4.) alternating legs 3 point kicks (front, side, back)
5.) rest
Wednesday, December 12: SM Sculptor Routine
1.) bent over row
2.) back extension on stability ball
3.) bridge
4.) push ups
5.) rest
Thursday, December 13: SM Cardio Blast Routine
1.) jump rope
2.) burpees
3.) straight leg kicks (alternate legs)
4.) 2 feet lateral hops
5.) rest
Friday, December 14: SM Competitor Routine
1.) squat jumps
2.) wood chops
3.) mountain climbers
4.) ski jumps
5.) rest
Monday, December 17: SM Chest Compressor Routine
1.) dumbbell chest press
2.) push ups
3.) dumbbell chest fly
4.) chest dips
5.) rest
Tuesday, December 18: SM Resistance Surge Routine
1.) alternating step back lunges
2.) opposite arm/leg extensions
3.) ski jumps with medicine ball
4.) 2 feet lateral jumps for distance
5.) rest
Wednesday, December 19: SM Core Crusher Routine
1.) bicycle crunch
2.) side planks
3.) weighted standing twists
4.) russian twists
5.) rest
Thursday, December 20: SM Energy Blast Routine
1.) walking lunges
2.) flutter kicks
3.) tuck jumps
4.) step-ups
5.) rest
Friday, December 21: SM Slim Routine
1.) karaoke runs
2.) knee to elbow raises- alternating sides
3.) weighted standing twists
4.) star jumps
5.) rest
Monday, December 24: SM Tighten Up Routine
1.) single arm plank rows
2.) squat arm circles with light weights
3.) push up walk outs
4.) 45 degree lunge with bicep curl
5.) rest
Tuesday, December 25: SM Leg Crusher Routine
1) scissor lunges
2) plie squats
3) calf jumps
4) deep squat
5) rest
Wednesday, December 26: SM Core Stabilizer
1) reverse curl with stability ball
2) superman holds
3) v-up with stability ball
4) row boat
5) rest
Thursday, December 27: SM Power Shifter Routine
1.) wall taps
2.) 2-point shuffles
3.) walking lunges
4.) high knees/butt kickers (switch @ 30 seconds)
5.) rest
Friday, December 28: SM Transformer Routine
1.) squat jumps w/ 180 degree turns
2.) plank walks
3.) single leg deadlift w/ shoulder press
4.) woodchops
5.) rest
Monday, December 31: SM Circuit Challenge
1.) plie squat with dumbbell should press
2.) alternating medicine ball push up
3.) 3 side plank (left, front, right for 20 seconds each)
4.) deadlift
5.) rest
