Home Workout Schedule – December
Week 1 – Day 3 – Full Body Circuit
Squat to Lunge - 4 sets of 40 seconds
Standing with your feet apart, bend knees and hold a squat position at the bottom.
Side to Side Bench Taps - 4 sets of 40 seconds
Beginning (my grandma on the left) – On the ground, step out one leg to the side so you are in a side lunge position then switch and touch the other leg out to the side.
Intermediate (my mom in the middle) – Using a low bench or step, put one leg on the bench while the other leg taps the ground, alternating sides.
Advanced (me on the right side) – Using a higher bench or stool, with one leg on the chair and the other leg on the ground, jump up and switch feet tapping the other foot on the ground. Keep alternating sides and repeating.
One Arm Burpees - 4 sets of 40 seconds
Standing on the ground, place one arm on the ground and jump both feet back and out to a push-up position with your other arm up above your head for balance, then jump both feet in and jump back to starting position.
Jack Push-Up - 4 sets of 40 seconds
Start on the ground on your hands and toes in a push-up position. Jump feet out and bend arms to a push-up, then press back up and jump feet back together.
Ski Jumps - 4 sets of 40 seconds
Starting with your feet together, bend both knees and hop side to side, bending and squatting each time you land.
Burpees - 4 sets of 40 seconds
Beginning (gram on the left) – Reach down and walk feet out one at a time then back into standing, keep repeating.
Intermediate (mom in the middle) – Reach down and jump both feet back and out then back into standing.
Advanced (me on the right) – Reach down and jump both feet back into a push up then back into a jump at the top.
Donkey Kicks - 4 sets of 40 seconds
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.
Jack Feet, Tuck In - 4 sets of 40 seconds
Beginning (gram on left) – Walk feet one at a time into chest then walk back out, then walk both feet out to the sides one at a time then back in, keep repeating.
Intermediate (mom in middle) – Just perform a tuck in, driving knees into chest and back out, keep repeating.
Advanced (me on right) – Perform a tuck in and out jumping and then jack feet in and out, keep repeating.