Home Workout Schedule – March
Week 4 Day 2 – Circuit
Circuit 1 – 3 sets
Tuck jumps - 45 sec
standing on the ground, bend legs and jump up tucking your knees to your chest.
Alt. toe tap abs - 45 sec
lay on your back on the ground, lift shoulders and legs off the ground, alternate lifting one leg up at a time reach opposite toe to opposite hand, continue alternating reaching for your toes.
High Knees – 45 sec
Alternate lifting your knees up and down as high as you can get them, as fast or slow as you want to go to get your heart rate up.
Candlestick jumps - 45 sec
Beginning (my grandma on the left) – don’t roll back just do frog jumps in place. Intermediate (my mom in the middle) – roll back and use hands to stand up don’t jump at the top. Advanced (me on the right) – roll back drive hips up and stand up jumping at the top of every rep.
Circuit 2 – 3 sets
Jack Push-Up – 45 sec
Start on the ground on your hands and toes in a push-up position. Jump feet out and bend arms to a push-up, then press back up and jump feet back together.
Step back hops - 45 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 other leg back balancing on one leg, then swing knee through and hop at the top.
Jump Rope – 45 sec
Side to side tuck ins - 45 sec
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.