Home Workout Schedule – April

Week 4 Day 3 – Circuit Day

Circuit 1 – 6-7 rounds

Burpee jack push up - 40 sec

Beginning (left example) – bend over touch hands on ground, walk one foot back at a time to a push up on your knees, then walk back in to standing. Intermediate (middle example) – bend over jump both feet back to a jack with your feet then do a push up then stand back up. Advanced (right example) – bend over jump both feet out and back then when you jack your feet out bend and do a push up at the same time then push back up and jump feet back together then stand up and repeat.

Bench sprints - 40 sec

using a bench or step of some sort, start with one foot up on bench, step up and switch to the other foot on the bench, keep alternating creating a sprinting/stepping motion to get your heart rate up.

Plank up up down downs - 40 sec

on the ground get on your hands and feet (push up position), bend your arms one at a time to go down to a plank position keeping your core tight, then push back up one arm at a time to push up position, keep alternating up up down down.

Jump Rope Feet Together - 40 sec

Mountain Climber Slides – 40 sec

Find two paper plates or two things that slide on the carpet. Get in a push-up position with your hands and toes on the ground and one foot on each plate. Alternate driving knees into your chest/sliding plates in and out alternating.

Heisman runs - 40 sec

Beginning (gram on left) – step and lift opposite knee up then step on other leg and lift other knee up, keep alternating. Intermediate (mom in middle) – slightly hop on one leg and lift opposite knee up and hold then switch and lift other knee up, keep alternating. Advanced (me on the right) – alternate hopping fast and quick lifting knees up high each time.

One arm burpee - 40 sec

standing on the ground place one arm on the ground and jump both feet back and out to a push up position, other arm up above head for balance, then jump both feet in and jump up to the start, keep repeating.