Home Workout Schedule – September
Week 3 – Day 3 – Full Body Circuit
Jack Feet, Tuck In - 3 sets of 40 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.
Switching Lunges – 3 sets of 40 seconds
Beginning (gram on the left) – Standing with your feet together, step one leg back to a lunge then back together. Keep repeating while alternating legs.
Intermediate (mom in the middle) – Starting with your feet together, jump out to a lunge, then back to standing with your feet together. Keep repeating while alternating legs.
Advanced (me on the right) – Continuous hopping/jumping lunges, keep repeating and alternating legs.
Alternating Bicycle Sprints – 3 sets of 40 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.
Pillow/Med Ball Hops – 3 sets of 40 seconds
Beginning (my grandma on the left) – Use a pillow or ball on the ground, start on one side of the pillow then step over to the other side.
Intermediate (my mom in the middle) – Use a pillow or ball on the ground, place one knee up with foot hovering over the pillow, then hop to the other side lifting your other knee.
Advanced (me on the left) – Using a pillow or ball on the ground, hop side to side with both feet, keep repeating.
Alternating Side Arm Reaches – 3 sets of 40 seconds
Start on your hands and toes in a push-up position on the ground. Turn your body to one side and lift one arm off the ground straight up to the ceiling, then put it back down and twist the other way lifting the other arm. Continue alternating arms until you finish the exercise.
Heisman Runs – 3 sets of 40 seconds
Beginning (gram on left) – Step and lift opposite knee up then step on other leg and lift the other knee up.
Intermediate (mom in middle) – Slightly hop on one leg and lift the opposite knee up and hold, then switch and lift the other knee up.
Advanced (me on the right) – Alternate hopping fast and quickly lifting knees up high each time.
Wall Decline Shoulder Taps – 3 sets of 40 seconds
Find a wall or put your feet up on something and place both hands on the ground with your head towards the ground and your butt in the air. Alternate lifting one hand to opposite shoulder then switch hands and continue alternating through the exercise.
Ice Skaters – 3 sets of 40 seconds
Step to the side and reach opposite hand to opposite toe, stepping back one leg into a lunge at the same time then hop and touch/lunge on the other side. Continue hopping back and forth.
Side Plank Knee Lifts – 3 sets of 40 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.
Modified Burpees – 3 sets of 40 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.