Home Workout Schedule – January

Week 3 – Day 3 – Full Body Circuit


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:

Lateral hops (at home) - 40 sec

find a low step, ball or pillow to jump over, start on one side of the object feet together, bend both knees and jump over to the other side, continue hopping side to side.

Walk outs to push up (at home)- 40 sec, 3x

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 in to standing (intermediate you can always do the push up on your knees if needed.)

Circuit 2:

Touch hops - 40 sec

standing on the ground, step back one leg to the side into a lunge and reach hand to toe, then jump and switch to the other side lunge, keep alternating side to side lunges.

Burpee jack push up - 40 sec, 3x

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.

Circuit 3:

Standing toe taps - 40 sec
One arm burpee - 40 sec, 3x

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.