Home Workout Schedule – November
Week 4 – Day 3 – Full Body Circuit
Complete the following circuit 4-5 times, with a 10 second rest between each exercise.
Mountain Climber Slides - 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.
Jumping Jack, Tuck Jump - 45 seconds
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 a full tuck jump.
One Arm Burpee - 45 seconds
Standing on the ground, place one arm on the ground and jump both feet back and out to a push-up position with your other arm up above your head for balance, then jump both feet in and jump back to starting position.
Switch Kicks - 45 seconds
Lift one leg straight up in front of you, then jump and lift the other leg straight out. Continue alternating legs with each kick.
Push-Up to Oblique Knee - 45 seconds
Perform a push-up on your toes (or knees if needed), driving one knee into your elbow at the top of the push-up. Repeat this sequence while alternating knees until the desired number of reps is reached.
Side Plank Knee Lifts - 45 seconds
Beginning (gram on left) – lay on side, both legs on the ground, lift only one knee up towards elbow then back down, keep repeating.
Intermediate/Advanced (middle and right examples) – hold side plank position, lift and crunch knee to elbow.