Nora's Fitness Plan Day 1 (Monday) Day 8 (Monday) Day 15 (Monday) Core & Cardio Core & Cardio Free Day 20 Minute Run 25 Minute Run

HIIT Routine: HIIT Routine: Use this time to do some sort of cardio 20 second jumping jacks 22 second jumping jacks besides running. Swimming, biking, hiking, 5 second rest 5 second rest or anything else you would like to do. 20 second wall sit 22 second wall sit 10 second rest 10 second rest 20 second push ups 22 second push ups 15 second rest 15 second rest 20 second squats 22 second squats 20 second rest 20 second rest 20 second 22 second plank 15 second rest 15 second rest 20 second crunches 22 second crunches 10 second rest 10 second rest 20 second lunges 22 second lunges 5 second rest 5 second rest 20 second tricep dips 22 second tricep dips (repeat 2-3 times with 3 minute rest (repeat 2-3 times with 3 minute rest between sets) between sets) Stretch Stretch Stretch

Drink 2 cups of cold water (8oz=1cup) Drink 2 cups of cold water (8oz=1cup) Drink 2 cups of cold water (8oz=1cup) Day 2 (Tuesday) Day 9 (Tuesday) Day 16 (Tuesday) Abs & Butt Abs & Butt Abs & Butt High Knees for 1 minute High Knees for 90 seconds High Knees for 1 minute

Ab Routine Ab Routine Ab Routine Leg Raises 20x3 Leg Raises 25x3 Leg Raises 20x3 Plank 30 seconds Plank 30 seconds Plank 30 seconds Sit Ups 10x3 Sit Ups 15x3 Sit Ups 10x3 Windshield wipers 10x3 Windshield wipers 10x3 Windshield wipers 10x3 Mountain Climbers 30 seconds Mountain Climbers 30 seconds Mountain Climbers 30 seconds Superman 5 seconds x5 Superman 7 seconds x5 Superman 5 seconds x5 Reverse 10x3 Reverse Crunch 10x3 Reverse Crunch 10x3

Butt Routine Butt Routine Butt Routine Glute 20 seconds x3 Glute Bridge 22 seconds x3 Glute Bridge 20 seconds x3 Donkey Kicks 10x3 Donkey Kicks 10x3 Donkey Kicks 10x3 Fire Hydrants 10x3 Fire Hydrants 10x3 Fire Hydrants 10x3 Bird-Dog 10x3 Bird-Dog 10x3 Bird-Dog 10x3 6 Inch 20 seconds x2 6 Inch Leg Raise 20 seconds x3 6 Inch Leg Raise 20 seconds x2 Wall sit 20 seconds x2 Wall sit 20 seconds x2 Wall sit 20 seconds x2

Stretch Stretch Stretch

Drink 2 cups of cold water (8oz=1cup) Drink 2 cups of cold water (8oz=1cup) Drink 2 cups of cold water (8oz=1cup) Day 3 (Wednesday) Day 10 (Wednesday) Day 17 (Wednesday) Core Free Day Core HIIT Routine: HIIT Routine: 20 second high knees 20 second jumping jacks 5 second rest Use this time to do some sort of cardio 5 second rest besides running. Swimming, biking, hiking, or anything else you would like to do. Use this time to do some sort of cardio 20 second wall sit besides running. Swimming, biking, hiking, 20 second wall sit 10 second rest or anything else you would like to do. 10 second rest 20 second pull ups 20 second box jump 15 second rest 15 second rest 20 second sumo squats 20 second squats 20 second rest 20 second rest 20 second leg raise 20 second plank 15 second rest 15 second rest 20 second mountain climbers 20 second crunches 10 second rest 10 second rest 20 second jump squats 20 second lunges 5 second rest 5 second rest 20 second bicep curls 20 second skiier jumps (repeat 2-3 times with 3 minute rest (repeat 2-3 times with 3 minute rest between sets) between sets)

Stretch Stretch Stretch

Drink 2 cups of cold water (8oz=1cup) Drink 2 cups of cold water (8oz=1cup) Drink 2 cups of cold water (8oz=1cup) Day 4 (Thursday) Day 11 (Thursday) Day 18 (Thursday) Arms, Back & Cardio Arms & Cardio Arms & Cardio 30 Minute Run 40 Minute Run 30 Minute Run

Arm Routine Arm Routine Arm Routine Push Ups (max) x2 Push Ups (max) x3 Push Ups (max) x2 Tricep Dips 10x3 Tricep Dips 10x3 Tricep Dips 10x3 Pull Ups (max) x3 Pull Ups (max) x5 Pull Ups (max) x3 Shoulder Press 5x3 Shoulder Press 5x3 Shoulder Press 5x3 Back 5x3 Back Row 5x3 Back Row 5x3 Tricep Kickbacks 10x3 Tricep Kickbacks 10x3 Tricep Kickbacks 10x3 Bicep Curls 10x3 Bicep Curls 8x3 Bicep Curls 10x3 Lateral Raise 10x3 Lateral Raise 10x3 Lateral Raise 10x3 (max) x3 Deadlift (max) x5 Deadlift (max) x3 Straight Arm Plank 30 seconds Straight Arm Plank 30 seconds Straight Arm Plank 30 seconds Elbow Plank 30 seconds Elbow Plank 40 seconds Elbow Plank 30 seconds /Handstand 20 sec. Headstand/Handstand 20 sec. Headstand/Handstand 20 sec.

Stretch Stretch Stretch

Drink 2 cups of cold water (8oz=1cup) Drink 2 cups of cold water (8oz=1cup) Drink 2 cups of cold water (8oz=1cup) Day 5 (Friday) Day 12 (Friday) Day 19 (Friday) Core Core Rest Day HIIT Routine: HIIT Routine: No weights 20 second jumping jacks 22 second high knees Stretch! 5 second rest 5 second rest Yoga 20 second wall sit 22 second wall sit Walk or light jog 10 second rest 10 second rest 20 second box jump 22 second pull ups 15 second rest 15 second rest 20 second squats 22 second sumo squats 20 second rest 20 second rest 20 second plank 22 second leg raise 15 second rest 15 second rest 20 second crunches 22 second mountain climbers 10 second rest 10 second rest 20 second lunges 22 second jump squats 5 second rest 5 second rest 20 second skiier jumps 22 second bicep curls (repeat 2-3 times with 3 minute rest (repeat 2-3 times with 3 minute rest between sets) between sets)

Stretch Stretch Stretch

Drink 2 cups of cold water (8oz=1cup) Drink 2 cups of cold water (8oz=1cup) Drink 2 cups of cold water (8oz=1cup) Day 6 (Saturday) Day 13 (Saturday) Day 20 (Saturday) Legs & Stairs Legs & Stairs Legs & Stairs Run stairs for 15 minutes Run stairs for 10 minutes Run stairs for 15 minutes

Leg Routine: Leg Routine: Leg Routine: Donkey kicks 10x3 (20x per leg) Donkey kicks 10x3 (20x per leg) Donkey kicks 10x3 (20x per leg) Fire Hydrants 20x3 (10x per leg) Fire Hydrants 20x3 (10x per leg) Fire Hydrants 20x3 (10x per leg) Leg Raise 20x3 Leg Raise 20x3 Leg Raise 20x3 Bridge 30 seconds x3 Bridge 30 seconds x3 Bridge 30 seconds x3 Lunges 20x3 (10 per leg) Lunges 20x3 (10 per leg) Lunges 20x3 (10 per leg) Windshield Wipers 10x5 (5 per leg) Windshield Wipers 10x5 (5 per leg) Windshield Wipers 10x5 (5 per leg) Box jumps 20x2 Box jumps 20x2 Box jumps 20x2

Run stairs for 15 minutes Run stairs for 10 minutes Run stairs for 15 minutes

Cool Down: Cool Down: Cool Down: 30 second plank 30 second plank 30 second plank 30 second bridge 30 second bridge 30 second bridge 5 minute Jog 5 minute Jog 5 minute Jog

Stretch Stretch Stretch

Drink 2 cups of cold water (8oz=1cup) Drink 2 cups of cold water (8oz=1cup) Drink 2 cups of cold water (8oz=1cup) Day 7 (Sunday) Day 14 (Sunday) Day 21 (Sunday) Rest Day Rest Day Core No weights No weights HIIT Routine: Stretch! Stretch! 20 second high knees Yoga Yoga 5 second rest Walk or light jog Walk or light jog 20 second wall sit 10 second rest 20 second pull ups 15 second rest 20 second sumo squats 20 second rest 20 second leg raise 15 second rest 20 second mountain climbers 10 second rest 20 second jump squats 5 second rest 20 second bicep curls (repeat 2-3 times with 3 minute rest between sets)

Stretch Stretch Stretch

Drink 2 cups of cold water (8oz=1cup) Drink 2 cups of cold water (8oz=1cup) Drink 2 cups of cold water (8oz=1cup)