Operation: GO HARD - WEEK 1: (April 1- April 5th)

WEEK ONE

      Daily Dietary for this week is as follows:             
                   Meal: GREEN DRINK SMOOTHIE.
                    Snack: FRUIT OR VEGGIE
                    Meal: PROTEIN (Lean Meat, Beans, etc) + RAW VEGETABLES
                    Snack: FRUIT OR VEGGIE
                    Meal: PROTEIN (Lean Meat, Beans, etc) + RAW VEGETABLES

**Activities in bold may be unfamiliar to most, therefore there will be picture examples listed fpr those exercises. If there's one I missed, feel free to let me know in the comments**

     Wednesday April 2nd

          Cardio:               (2 sets)     10 Jumping Jacks///10 Woodchoppers///3 Burpees///

                                                    10 Mountain Climbers//20 minute Walk/Jog/Run

          Arms:                 (2 sets)     5 push ups///5 Dips///10 Bicep Curls///10 Dumbbell Punches

          Quads/Thighs:    (2 sets)      5 Split Squats///10 Plie Pulses///5 Platypus Walk

          Abs:                  (2 sets)      5 crunches///5 leg raises///10 second plank

          Butt:                                    50 squats///50 Basic Bridge///30 second wall sit

 Thursday April 3rd

          Cardio:               (2 sets)     10 Rope Jumps///3 Jump Squats///10 Russian Twists///10 Mountain                                                          Climbers

          Arms:                 (2 sets)     8 push ups///8 Dips///15 Bicep Curls///15 Dumbbell Punches

          Abs:                  (2 sets)      8 crunches///8 leg raises///12 second plank

 Friday April 4th

         Cardio:               (2 sets)      10 Jumping Jacks///10 Woodchoppers///5 Burpees///

                                                    20 Mountain Climbers//20 minute Walk/Jog/Run

          Quads/Thighs:    (2 sets)      8 Fire Hydrants///8 Platypus Walk

          Butt:                                    55 squats///55 Basic Bridge///45 second wall sit

Saturday April 5th

            Cardio:               (2 sets)     15 Rope Jumps///5 Jump Squats///15 Russian Twists///

                                                      20 Mountain Climbers

           Arms:                 (2 sets)      11 push ups///11 Dips///20 Bicep Curls///20 Dumbbell Punches

           Quads/Thighs:    (2 sets)      10 Fire Hydrants///5 Frog Leaps

           Abs:                   (2 sets)      10 crunches///10 leg raises///15 second plank

           Butt:                                    60 squats///30 Forward Lunges///60 second wall sit

                                       WOODCHOPPER (Can substitute the ball for dumbbells)

                                            BURPEES                                                         

MOUNTAIN CLIMBERS

DIPS

SPLIT SQUATS

PLIE PULSES (Pulse up & down for 15 seconds before returning to start position)

Platypus Walk (Walk across the room in this squat position w/ dumbbell over head)

LEG RAISES

BASIC BRIDGE

WALL SIT

JUMP SQUATS

                                                                  RUSSIAN TWISTS
                                   

                                                                FIRE HYDRANTS

FROG LEAP