Full Body Conditioning

Workout Plan of the Week
July 13-19

DAY	WORKOUT	DETAILS
Monday	YouTube Guided Workout Hard Core Workout	https://youtu.be/gWQ-mYuRZmY
Tuesday	Zoom Virtual Class Zumba \| 5:00pm-6:00pm	https://recsports.unt.edu/programs/fitness/keepmoving/virtualgx
Wednesday	Workout of the Week Full Body Conditioning	Check out the exercise plan and demo videos below!
Thursday	Zoom Virtual Class Dance Choreo \| 7:45pm-8:45pm	https://recsports.unt.edu/programs/fitness/keepmoving/virtualgx
Friday	Zoom Virtual Class Yoga Foundations \| 11:30am-12:15pm	https://recsports.unt.edu/programs/fitness/keepmoving/virtualgx
Saturday	YouTube Guided Workout Pilates Workout 1	https://youtu.be/gB0pmPhmlTI
Sunday	Workout of the Week Full Body Conditioning	Check out the exercise plan and demo videos below!

Workout of the Week
Full Body Conditioning

Instructions: Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that increases your heart rate and moves your joints through a moderate to large range of motion such as the one below. Perform each exercise in the warm-up for 30 seconds & repeat for 3 sets.

Workout: Repeat the first circuit for 3-4 sets, then move to the second circuit for 3-4 sets. It is encouraged that you modify each exercise to a version that is best for you.

Circuit 1: Perform each exercise for 10 reps with minimal rest between exercises. Repeat the entire circuit 3-4 times.
Circuit 2: Perform each exercise for 20 seconds followed by 10 seconds of rest. Repeat the entire circuit 3-4 times.

WARM UP
Pec Stretch
Walking Lunges
Jumping Jacks

WORKOUT EXERCISE	DEMO	DEMO MODIFIED
CIRCUIT 1 Jump Squats (10 reps) Modification: Squats (10 reps) Rest as minimal as possible
Push-Ups (10 reps) Modification: Push-Ups from Knees (10 reps) Rest as minimal as possible
Jump Lunges (10 reps each leg) Modification: Lunges (10 reps) Rest as minimal as possible
Flutter Kicks (10 reps) Modification: Reverse Crunch (10 reps) Rest as minimal as possible
Repeat Circuit 1 for 3-4 sets. Modify exercises, rests, and sets as needed. After completing all sets move to Circuit 2.

WORKOUT EXERCISE	DEMO	DEMO MODIFIED
CIRCUIT 2 Jab-Cross, Burpee (20 seconds) Modification: Jab-Cross, High Knees (20 seconds) Rest for 10 seconds
Single Leg Glute Bridge (20 seconds) Modification: Double Leg Glute Bridge (20 seconds) Rest for 10 seconds
Step-Up (20 seconds) Modification: Supported Step-Up (20 seconds) Rest for 10 seconds
Single Leg Calf Raise (20 seconds) Modification: Double Leg Calf Raise (20 seconds) Rest for 10 seconds
Repeat Circuit 2 for 3-4 sets. Modify exercises, rests, and sets as needed.