Nora's Fitness Plan

Day 1 (Monday) Day 2 (Tuesday) Day 3 (Wednesday) Day 4 (Thursday) Day 5 (Friday) Day 6 (Saturday) Day 7 (Sunday) Core & Cardio Abs & Butt Core Arms, Back & Cardio Core Legs & Stairs Rest Day 20 Minute Run High Knees for 1 minute HIIT Routine: 30 Minute Run HIIT Routine: Run stairs for 15 minutes No weights 20 second high knees 20 second jumping jacks Stretch! HIIT Routine: Ab Routine 5 second rest Arm Routine 5 second rest Leg Routine: Yoga 20 second jumping jacks Leg Raises 20x3 20 second wall sit Push Ups (max) x2 20 second wall sit Donkey kicks 10x3 (20x per leg) Walk or light jog 5 second rest Plank 30 seconds 10 second rest Tricep Dips 10x3 10 second rest Fire Hydrants 20x3 (10x per leg) 20 second wall sit Sit Ups 10x3 20 second pull ups Pull Ups (max) x3 20 second box jump Leg Raise 20x3 10 second rest Windshield wipers 10x3 15 second rest Shoulder Press 5x3 15 second rest Bridge 30 seconds x3 20 second push ups Mountain Climbers 30 seconds 20 second sumo squats Back Row 5x3 20 second squats Lunges 20x3 (10 per leg) 15 second rest Superman 5 seconds x5 20 second rest Tricep Kickbacks 10x3 20 second rest Windshield Wipers 10x5 (5 per leg) 20 second squats Reverse Crunch 10x3 20 second leg raise Bicep Curls 10x3 20 second plank Box jumps 20x2 20 second rest 15 second rest Lateral Raise 10x3 15 second rest 20 second plank Butt Routine 20 second mountain climbers Deadlift (max) x3 20 second crunches Run stairs for 15 minutes 15 second rest Glute Bridge 20 seconds x3 10 second rest Straight Arm Plank 30 seconds 10 second rest 20 second crunches Donkey Kicks 10x3 20 second jump squats Elbow Plank 30 seconds 20 second lunges Cool Down: 10 second rest Fire Hydrants 10x3 5 second rest Headstand/Handstand 20 sec. 5 second rest 30 second plank 20 second lunges Bird-Dog 10x3 20 second bicep curls 20 second skiier jumps 30 second bridge 5 second rest 6 Inch Leg Raise 20 seconds x2 (repeat 2-3 times with 3 minute rest (repeat 2-3 times with 3 minute rest 5 minute Jog 20 second tricep dips Wall sit 20 seconds x2 between sets) between sets) (repeat 2-3 times with 3 minute rest between sets) Stretch Stretch Stretch Stretch 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) Drink 2 cups of cold water (8oz=1cup) 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 8 (Monday) Day 9 (Tuesday) Day 10 (Wednesday) Day 11 (Thursday) Day 12 (Friday) Day 13 (Saturday) Day 14 (Sunday) Core & Cardio Abs & Butt Free Day Arms & Cardio Core Legs & Stairs Rest Day 25 Minute Run High Knees for 90 seconds 40 Minute Run HIIT Routine: Run stairs for 10 minutes No weights 22 second high knees Stretch! HIIT Routine: Ab Routine Use this time to do some sort of cardio Arm Routine 5 second rest Leg Routine: Yoga 22 second jumping jacks Leg Raises 25x3 besides running. Swimming, biking, hiking, Push Ups (max) x3 22 second wall sit Donkey kicks 10x3 (20x per leg) Walk or light jog 5 second rest Plank 30 seconds or anything else you would like to do. Tricep Dips 10x3 10 second rest Fire Hydrants 20x3 (10x per leg) 22 second wall sit Sit Ups 15x3 Pull Ups (max) x5 22 second pull ups Leg Raise 20x3 10 second rest Windshield wipers 10x3 Shoulder Press 5x3 15 second rest Bridge 30 seconds x3 22 second push ups Mountain Climbers 30 seconds Back Row 5x3 22 second sumo squats Lunges 20x3 (10 per leg) 15 second rest Superman 7 seconds x5 Tricep Kickbacks 10x3 20 second rest Windshield Wipers 10x5 (5 per leg) 22 second squats Reverse Crunch 10x3 Bicep Curls 8x3 22 second leg raise Box jumps 20x2 20 second rest Lateral Raise 10x3 15 second rest 22 second plank Butt Routine Deadlift (max) x5 22 second mountain climbers Run stairs for 10 minutes 15 second rest Glute Bridge 22 seconds x3 Straight Arm Plank 30 seconds 10 second rest 22 second crunches Donkey Kicks 10x3 Elbow Plank 40 seconds 22 second jump squats Cool Down: 10 second rest Fire Hydrants 10x3 Headstand/Handstand 20 sec. 5 second rest 30 second plank 22 second lunges Bird-Dog 10x3 22 second bicep curls 30 second bridge 5 second rest 6 Inch Leg Raise 20 seconds x3 (repeat 2-3 times with 3 minute rest 5 minute Jog 22 second tricep dips Wall sit 20 seconds x2 between sets) (repeat 2-3 times with 3 minute rest between sets) Stretch Stretch Stretch Stretch 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) Drink 2 cups of cold water (8oz=1cup) 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 15 (Monday) Day 16 (Tuesday) Day 17 (Wednesday) Day 18 (Thursday) Day 19 (Friday) Day 20 (Saturday) Day 21 (Sunday) Free Day Abs & Butt Core Arms & Cardio Rest Day Legs & Stairs Core High Knees for 1 minute HIIT Routine: 30 Minute Run No weights Run stairs for 15 minutes HIIT Routine: 20 second jumping jacks Stretch! 20 second high knees Use this time to do some sort of cardio Ab Routine 5 second rest Arm Routine Yoga Leg Routine: 5 second rest besides running. Swimming, biking, hiking, Leg Raises 20x3 20 second wall sit Push Ups (max) x2 Walk or light jog Donkey kicks 10x3 (20x per leg) 20 second wall sit or anything else you would like to do. Plank 30 seconds 10 second rest Tricep Dips 10x3 Fire Hydrants 20x3 (10x per leg) 10 second rest Sit Ups 10x3 20 second box jump Pull Ups (max) x3 Leg Raise 20x3 20 second pull ups Windshield wipers 10x3 15 second rest Shoulder Press 5x3 Bridge 30 seconds x3 15 second rest Mountain Climbers 30 seconds 20 second squats Back Row 5x3 Lunges 20x3 (10 per leg) 20 second sumo squats Superman 5 seconds x5 20 second rest Tricep Kickbacks 10x3 Windshield Wipers 10x5 (5 per leg) 20 second rest Reverse Crunch 10x3 20 second plank Bicep Curls 10x3 Box jumps 20x2 20 second leg raise 15 second rest Lateral Raise 10x3 15 second rest Butt Routine 20 second crunches Deadlift (max) x3 Run stairs for 15 minutes 20 second mountain climbers Glute Bridge 20 seconds x3 10 second rest Straight Arm Plank 30 seconds 10 second rest Donkey Kicks 10x3 20 second lunges Elbow Plank 30 seconds Cool Down: 20 second jump squats Fire Hydrants 10x3 5 second rest Headstand/Handstand 20 sec. 30 second plank 5 second rest Bird-Dog 10x3 20 second skiier jumps 30 second bridge 20 second bicep curls 6 Inch Leg Raise 20 seconds x2 (repeat 2-3 times with 3 minute rest 5 minute Jog (repeat 2-3 times with 3 minute rest Wall sit 20 seconds x2 between sets) between sets) Stretch Stretch Stretch Stretch 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) Drink 2 cups of cold water (8oz=1cup) Drink 2 cups of cold water (8oz=1cup) Drink 2 cups of cold water (8oz=1cup) Drink 2 cups of cold water (8oz=1cup)