Workout Schedule – May
Week 2 – Day 3 – Full Body Circuit
Squat to Knee Lifts - 4-5 sets of 15 reps per side
Beginning (gram on left) – Start standing, bend knees to a squat then lift and touch one knee with your hand. Squat then lift the other knee, alternating each time.
Intermediate (middle) – Squat and lift opposite knee to opposite hand, slightly hopping.
Advanced (me on right) – Squat really deep, then touch opposite knee to opposite elbow, keep repeating.
Alternating V-Ups – 4-5 sets of 30 reps
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.
Up Up Down Down/Jack Feet – 4-5 sets of 15 reps
Beginning (grandma on the right) – Get on your knees and elbows on the ground, walk hands up to push up position one at a time then back down to elbows.
Intermediate (mom in the middle) – Walk hands up to push up position then back down to elbows, then walk feet out, out, in, in.
Advanced (me on the right) – Walk hands up to push up position then back down to elbows, then jump feet out and in.
Burpee to Lunge – 4-5 sets of 15 reps per leg
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.
Oblique V-Ups – 4-5 sets of 15 reps per side
Beginning (gram on left) – Lay on your side on the ground with both knees bent and on the ground. Place one elbow down on the ground for support and reach knee up to the elbow. Keep your upper body on the ground.
Intermediate (mom in middle) – Place elbow on the ground for support, tuck in both knees to elbow, keep repeating.
Advanced (me on right) – Lift both upper body and legs to each other in pike position, crunching your side/oblique.
Jump Rope – 4 sets of 2 minutes
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.
Ski Abs – 4 sets of 30 seconds
Starting in push-up position, drive both knees and feet in towards the side of one hand then back to starting position, then jump and drive to the other hand. Continue alternating sides for each rep.