Just Falana

kennie2:

THIS IS MY WORKOUT PLAN

if you have an itouch/iphone get nike training club, they are the workouts i follow

if you dont have one here they are

(repeat all workout 3 times, i do it through out the day)

ARMS!

• 1 min single leg arm curls (with dumbbells) 
• 1 minute push-ups (or alternate medicine ball push-ups)
• 1 minute modified tricep push-ups
• 30 sec sumo squat with press (with dumbbells)
• 1 min plank row (with dumbbells)

ABS!

• 1 min toe touches (with medicine ball or dumbbells)
• 1 min russian twists (with medicine ball or dumbbells)
• 30 second plank
• 30 second modified side plank on each side
• 1 minute crazy ivans (with medicine ball or dumbbells)

LEGS!

• 1 min side lunge (with dumbbells)
• 1 min squats (with dumbbells)
• 30 second squat jumps
• 30 second ski jump (with dumbbells or medicine ball)
• 1 min around the world lunges
• 30 second split jumps

BUTT!

• 1 min hip lifts (go onto your toes for max burn)
• 1 min cross back lunge (with medicine ball or dumbbells)
• 30 second split jumps
• 1 min side lunge with rotation (with medicine ball or dumbbells)
• 1 min modified side plank with leg lifts

For the K Distances

• Walk them
• Run them
• Or multiply by 3 and cycle them

For the Yoga

http://www.youtube.com/watch?v=iskyDKzaq2k

Enjoy :D

(via 10000steps)