Home Workout Schedule – December
Week 4 – Day 3 – Full Body Circuit
Side to Side Tuck-Ins - 4 sets of 40 seconds
Beginning (left example) – Start in a push-up position on your hands and toes on the ground. Walk one foot at a time in towards your right hand then back to push up position, then walk into your left hand, alternating each time.
Intermediate (middle example) – Alternate lifting one knee/foot up towards the outside of your hand, keep switching driving right knee up to right hand then left knee up to left hand.
Advanced (right example) – Jump both feet/knees into right hand then back then left hand then back. Keep alternating jumping side to side.
Mountain Climber Slides - 4 sets of 40 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.
Walk Out to Push-Up - 4 sets of 40 seconds
Beginning (gram on left) – Start standing, then place both knees down and hands out in front of you and perform a push up on your knees then stand back up, keep repeating.
Intermediate/Advanced (mom in middle and me on right) – Start standing, reach hands down to toes, walk out hands to push up then walk hands back into standing (intermediate can always do the push up on your knees if needed.)
Step Back Hops - 4 sets of 40 seconds
Beginning (gram on left) – Step back lunge then lift and touch knee at the top.
Intermediate (mom in middle) – Step back into a lunge then hop at the top while lifting knee.
Advanced (me on right) – Reach arm to opposite toe while lifting the other leg back balancing on one leg, then swing knee through and hop at the top.
Jump Rope - 4 sets of 40 seconds
If you don’t have an actual jump rope just pretend you do and still do the jump rope motion with your arms and jumping through your legs up and down, or you can use a real jump rope.
Switch Kicks - 4 sets of 40 seconds
Lift one leg straight up in front of you, then jump and lift the other leg straight out. Continue alternating legs with each kick.
Touch Hops - 4 sets of 40 seconds
Standing on the ground, step back one leg to the side into a lunge and reach a hand to your toes, then jump and switch to the other side lunge. Keep alternating side to side lunges.
Ice Skaters - 4 sets of 40 seconds
Step to the side and reach opposite hand to opposite toe, stepping back one leg into a lunge at the same time then hop and touch/lunge on the other side. Continue hopping back and forth.