Home Workout Schedule – January
Week 1 – Day 3 – Full Body Circuit
WARM UP:
Stretch/foam roll if you have one
5 min
Jump rope - 2 sets of 1 min
pretend you have a jump rope or you can use an actual jump rope if you want, beginning level is on the left, intermediate level is in the middle and advanced is high knee jumps on the right.
Jumping jacks - 1-2 min
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.
Circuit 1:
Candlestick jumps - 40 sec / 10 sec rest
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.
Oblique v ups - 40 sec / 10 sec rest
Beginning (gram on left) – lay on your side on the ground, both knees bent and on the ground, place one elbow down on ground to support, reach knee up to elbow keep upper body on the ground.
Intermediate (mom in middle) – place elbow on ground for support, tuck in both knees to elbow, keep repeating.
Advanced (me on right) – lift both upper body and legs to each other, pike position, crunching your side/oblique.
Burpee to lunge 4 sets of 40 sec
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, repeat.
Intermediate (my mom in the middle) – start standing, reach down jump feet back then back in to step back lunge, repeat.
Advanced (me on the left) – start standing, reach down jump feet back then back in to a jump lunge, repeat.
Circuit 2:
Jumping jack, tuck jump - 40 sec / 10 sec rest
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 / 10 sec rest
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.
Step back hops - 4 sets 40 sec
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.