Home Workout Schedule – December
Week 3 – Day 3 – Full Body Circuit
Squat to Knee Lift - 4 sets of 45 seconds
Beginning (gram on left) – Start standing, bend knees to a squat then lift and touch one knee with your hand. Squat then lift the other knee, alternating each time.
Intermediate (middle) – Squat and lift opposite knee to opposite hand, slightly hopping.
Advanced (me on right) – Squat really deep, then touch opposite knee to opposite elbow, keep repeating.
Alternating Bicycle Sprints - 4 sets of 45 seconds
Laying on your back, lift your shoulders and one knee to your chest then back down. Repeat while alternating legs until the desired number of reps is reached.
Oblique Twists - 4 sets of 45 seconds
Beginning (my grandma) – Keep both feet on the ground, don’t hold a weight, and twist side to side.
Intermediate (my mom in the middle) – Hold a medium weight, feet on the ground, and twisting side to side.
Advanced (me) – Hold a heavier weight, feet off the ground, and twist side to side.
Up Up Down Down/Jack Feet - 4 sets of 45 seconds
Beginning (grandma on the right) – Get on your knees and elbows on the ground, walk hands up to push up position one at a time then back down to elbows.
Intermediate (mom in the middle) – Walk hands up to push up position then back down to elbows, then walk feet out, out, in, in.
Advanced (me on the right) – Walk hands up to push up position then back down to elbows, then jump feet out and in.
Burpee to Lunge - 4 sets of 45 seconds
Beginning (my grandma on the right) – Start standing, then reach down and step out one foot at a time then stand back up and step back to a lunge.
Intermediate (my mom in the middle) – Start standing, reach down jump feet back then back in to step back lunge.
Advanced (me on the left) – Start standing, reach down jump feet back then back into a jump lunge.
Lateral Hops - 4 sets of 45 seconds
Find a low step, ball, or pillow to jump over. Starting on one side of the object with your feet together, bend both knees and jump over to the other side. Continue hopping side to side until you reach the desired number of reps.
Mountain Climber Slides - 4 sets of 45 seconds
Beginning (left example) – Alternate sliding one plate/knee in at a time, or you can always use no plates and just drive your knees in one at a time.
Intermediate – (middle example) – Alternate driving your knees in high and as quick as you can.
Advanced (right example) – Place both feet on one plate/slider, drive the plate/both knees in and out together.
Candlestick Jumps - 4 sets of 45 seconds
Beginning (my grandma on the left) – Don’t roll back just do frog jumps in place.
Intermediate (my mom in the middle) – Roll back and use hands to stand up. Don’t jump at the top.
Advanced (me on the right) – Roll back and drive hips up and stand up jumping at the top of every rep.
Tuck Jumps - 4 sets of 45 seconds
Bend legs and jump up tucking your knees to your chest.
Alternating Toe Tap Abs - 4 sets of 45 seconds
While laying on your back, lift shoulders and legs off the ground. Alternate lifting one leg up at a time and reach opposite toe to opposite hand. Continue alternating while reaching for your toes.