Home Workout Schedule – January
Week 4 – 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.
7 set Circuit
Side to side tuck ins - 30 sec 10 sec rest
Beginning (left example) – 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 in to left hand, keep alternating.
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 in to right hand then back then left hand then back, keep alternating jumping side to side.
Alternating runner abs - 30 sec 10 sec rest
laying on the ground, drive upper body and opposite knee to opposite arm at the top then return to laying, continue to alternate sides
Side to side bench taps - 30 sec 10 sec rest
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 other leg out to the side, keep repeating.
Intermediate (my mom in the middle) – using a low bench or step, one leg on the bench and other leg taps the ground, keep alternating sides.
Advanced (me on the right side) – using a higher bench or stool, one leg on the chair and other leg on the ground, jump up and switch feet tapping other foot on the ground, keep alternating sides and repeating.
Front to back frog jumps - 30 sec 10 sec rest
Beginning (gram on left) – step one foot at a time forward to frog jump then step one foot at a time back to frog jump, keep moving forward and back, low impact.
Intermediate (mom in middle) – perform frog jumps in place.
Advanced (me on right) – jump forward and back while doing frog jumps.
Jumping jack, tuck jump - 30 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.
In push up, out push up - 30 sec 10 sec rest
get on your hands and toes on the ground in a push up position, keep elbows by side and feet together and do a close (tricep push up), then jump both feet and hands apart and do a wide push up, then jump back in and keep alternating between the two.
Tuck jumps - 30 sec Repeat as many rounds as you can!!
standing on the ground, bend legs and jump up tucking your knees to your chest.