Home Workout Schedule – April

Week 2 – Day 1 – Circuit Day

Circuit 1 – 4 sets

Squat, jack, tuck jump - 40 sec

jump both feet out into a squat, then do a jumping jack, then a tuck jump, continue doing all 3 in that order, squat, jack, tuck.

Candlestick jumps - 40 sec

start by standing on the ground, sit back and roll back shooting by legs up to the ceiling, then roll back up to standing and jump at the top.

High knee taps - 40 sec

stand in front of a chair or bench at your house, alternate lifting your knees to your chest and tapping your foot on the top of the chair each time.

Ski abs - 40 sec

get in a push up position on the ground, toes and hands, drive both knees and feet in towards the side of one hand then back to starting position, then jump and drive to the other hand, continue alternating sides.

Circuit 2 – 4 sets

Side plank knee lifts - 40 sec

Beginning (gram on left) – lay on side, both legs on the ground, lift only one knee up towards elbow then back down, keep repeating. Intermediate/Advanced (middle and right examples) – hold side plank position, lift and crunch knee to elbow.

Jumping jack, tuck jump - 40 sec

Beginning (gram on left) – perform regular jumping jacks. Intermediate (mom in the middle) – perform a jumping jack and then alternate lifting one knee at a time. Advanced (me on the right) – perform jumping jack and full tuck jump.

Donkey kicks - 40 sec

Hands on the ground, drive hips up with weight in shoulders and hop side to side. Beginning (gram on the left) – side step side to side or low impact hops. Intermediate (mom in the middle) – low hops side to side. Advanced (me on the right) – big hops side to side, drive hips high.

Alt. v-ups - 40 sec

Beginning (example on left) – don’t lay all the way down, alternate driving your knees in one at a time, keep core engaged and tight. Intermediate (middle example) – lay on back alternate driving one knee in at a time to opposite elbow, keep core tight. Advanced (right example) – lay on back, keep shoulders and legs off the whole time, drive upper body to legs alternating v – ups, use core to lift body up each time.