Home Workout Schedule – July

Week 4 – Day 3 – Full Body Circuit

Superset 1

Squat Jumps - 4 sets of 45 seconds

Beginning – (my grandma) Stand with feet apart, bend knees into a squat then stand, no jump at the top.

Intermediate – (my mom in the middle) Start with your feet together then jump feet apart into a squat then return to starting position.

Advanced – (me) Start feet apart, bend knees into a squat and jump up and down. Keep repeating with your feet apart the whole time.

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.

Superset 2

Alternating V-Ups - 4 sets of 45 seconds

Beginning (example on left) – Don’t lay all the way down. Alternate driving your knees in one at a time, keep core engaged and tight.

Intermediate (middle example) – Lay on your back and alternate driving one knee in at a time to the opposite elbow, keeping core tight.

Advanced (right example) – Lay on your back, keeping shoulders and legs off of the ground the whole time. Drive upper body to legs alternating v – ups, using your core to lift your body up each time.

Side to Side Tuck-Ins - 4 sets of 45 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.

Superset 3

In and Out Squat Jumps - 4 sets of 45 seconds

Beginning (left example) – Start with both feet together and bend knees into a squat, then step one foot out to a normal/shoulder width squat. Keep alternating.

Intermediate/Advanced (middle/right examples) – With your feet together, bend knees into a squat and jump both feet out into a normal/shoulder width squat. Keep alternating and jumping back and forth between the two.

Burpee Jack Push-Up - 4 sets of 45 seconds

Beginning (left example) – Bend over and touch your hands on the ground. Walk one foot back at a time to a push-up on your knees, then walk back into standing.

Intermediate (middle example) – Bend over and jump both feet back to a jack with your feet, then do a push-up and stand back up.

Advanced (right example) – Bend over and jump both feet out and back. Then when you jack your feet out bend and do a push-up at the same time, followed by a push back up and jump feet back together. Stand up and repeat.