WEEK 7!

I'm really excited about Week 7! I need so motivation and I think this plan is just what I needed! I'm pretty pumped about not having very many "circuit" workouts on the schedule! I'm not a fan! haha... But I'm ready to SWEAT IT OUT t his week!!!!! 
Let us know if you try any of our workouts!!! :) 
-Court

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Cardio & Arms	Cardio & Legs	Cardio, CORE, & Stretch	Sprint Circuit	Cardio & Legs	5K (outside)
Warm up 5 min walk	Warm up 5 min walk	Warm up 5 min walk	Warm up 10 min walk	Warm up 5 min walk	Warm up 3 min
35 minutes on Elliptical	Run 35 min at 5.5 mph	40 minutes on upright bicycle	Run 30 seconds/7-8 mph	35 minutes on Elliptical	Run 5K for time improvement!
Cool down 5 min walk	Cool down 5 min walk	Stretch for cool down (hold for at least 30 seconds)	12 push ups	Cool down 5 min walk	Cool down 5 min
		Stretch quads x2	Run 30 seconds/7-8 mph
Bench flies 4x10 (10 lb weight)	Goblet squats 4x12 (20 lb weights)	Stretch hamstring x2	10 lunges/each leg	Sumo squats to push press 3x10 (10 lb weight)
Standing rows 3x12 (5 lb weight)	Single leg dead lifts 4x10 (15 lb weights)	Stretch groin x2	Run 30 seconds/7-8 mph	Tricep Dips 3x12
Arm curls 3x12 (10 lb weight)	Reverse lunges 3x10 (5lbs in each arm)	Stretch hip x2	Bicycle crunches (50 total)	Dumbbell Trinity 7-7-7 x2 (5 lb weight MAX)
		(HOLD EACH STRETCH FOR 30 SECONDS)	Run 30 seconds/7-8 mph	Hanging knee raises 3x10 straight, 10 side
			10 wide push ups (on knees)	Calf raises 4x20
		Reverse crunches 3x25	Run 30 seconds/7-8 mph
		Planks 3 x45 seconds	Skater jumps 10 each leg
		Side planks 3 x30 seconds	Run 30 seconds/7-8 mph
		Supermans 3x30 seconds	Reverse crunches (20 total)
		Bicycle crunches 3x50	REPEAT!
		Jungle sit ups 3x20	At least 5 min cool down (3 mph)
			STRETCH AFTER!!