Home Workout Schedule – November
Week 1 – Day 3 – Full Body
Circuit 1
Candlestick Jumps - 4 sets of 30 seconds
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 and drive hips up and stand up jumping at the top of every rep.
Squat, Jack, Tuck Jump - 4 sets of 30 seconds
Jump both feet out into a squat, then do a jumping jack, followed by a tuck jump. Continue doing all 3 in that order, squat, jack, tuck.
Jack Feet, Tuck In - 4 sets of 30 seconds
Beginning (gram on left) – Walk feet one at a time into chest then walk back out, then walk both feet out to the sides one at a time then back in, keep repeating.
Intermediate (mom in middle) – Just perform a tuck in, driving knees into chest and back out, keep repeating.
Advanced (me on right) – Perform a tuck in and out jumping and then jack feet in and out, keep repeating.
Modified Burpees - 4 sets of 30 seconds
Beginning (gram on the left) – Reach down and walk feet out one at a time then back into standing, keep repeating.
Intermediate (mom in the middle) – Reach down and jump both feet back and out then back into standing.
Advanced (me on the right) – Reach down and jump both feet back into a push up then back into a jump at the top.
High Knees - 4 sets of 30 seconds
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.
Circuit 2
Walk Out to Push Up - 4 sets of 30 seconds
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 into standing (intermediate can always do the push up on your knees if needed.)
Ski Jumps - 4 sets of 30 seconds
Starting with your feet together, bend both knees and hop side to side, bending and squatting each time you land.
Alternating Bicycle Sprints - 4 sets of 30 seconds
Laying on your back, lift your shoulders and one knee to your chest then back down. Repeat while alternating legs until the desired number of reps is reached.
Squat Jumps - 4 sets of 30 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.
Burpee to Lunge - 4 sets of 30 seconds
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.
Intermediate (my mom in the middle) – Start standing, reach down jump feet back then back in to step back lunge.
Advanced (me on the left) – Start standing, reach down jump feet back then back into a jump lunge.