Use this warm up before each workout (40 seconds of work, 20 seconds of rest)
The exercises in the 3 weekly workouts will remain the same over the next 2 weeks but will increase in difficulty by changing the rep range as well as the option of adding weights or household items. The workouts in these 2 weeks are ENOM style. ENOM stands for Every Minute On the Minute.
This workout consists of 5 exercises and you will complete 4 rounds with a 1-2 min break between rounds. You will begin with exercise number 1, you will have a minute to complete the assigned number of reps. The amount of time remaining in the minute once you have completed the reps will be your rest time. For example if you finish in 30 seconds, you will have 30 seconds of rest. You will begin with exercise 2 at the top of the next minute, again you will have the minute to complete the assigned number of reps and the remaining time will be your rest. You will work through all 5 exercises in that manner and that equals one round.
This workout consists of 5 exercises and you will complete 4 rounds with a 1-2 min break between rounds. You will begin with exercise number 1, you will have a minute to complete the assigned number of reps. The amount of time remaining in the minute once you have completed the reps will be your rest time. For example if you finish in 30 seconds, you will have 30 seconds of rest. You will begin with exercise 2 at the top of the next minute, again you will have the minute to complete the assigned number of reps and the remaining time will be your rest. You will work through all 5 exercises in that manner and that equals one round. You will end each workout in week 9 with the finisher challenge! Hold a plank or wall sit for as long as you can and take note of your time.
