Home Workout Schedule – October

Week 4 – Day 3 – Full Body Circuit

Circuit 1

Alternating Scissor V-Ups - 5 sets of 20 reps

Laying on your back, feet and shoulders off the ground, alternate lifting one leg at a time, alternating v ups.

Double Jumps - 5 sets of 20 reps

Alternate between a squat jump to lunge jump.

Jump Rope - 5 sets of 20 reps

If you don’t have an actual jump rope just pretend you do and still do the jump rope motion with your arms and jumping through your legs up and down, or you can use a real jump rope.

Walk Outs to Push Up - 5 sets of 20 reps

Bend over and touch your toes, then walk forward with your hands to a push-up position. Perform a push-up then walk hands back in towards your feet and repeat.

Circuit 2

Candlestick Jumps - 5 sets of 20 reps

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.

Jack Feet, Tuck In - 5 sets of 20 reps

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.

Mountain Climber Slides - 5 sets of 20 reps

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.

Plank Ball Knee Drives - 5 sets of 20 reps

Start with your feet up on a ball and your hands on the ground in a push-up position. Drive one knee in towards your chest, then do the other one, alternating knees between each rep.