Home Workout Schedule – September

Week 4 – Day 3 – Full Body Circuit

10 for 20 Circuit

Repeat this circuit as many times as you can!

Tuck Jumps - 20 reps

Bend legs and jump up tucking your knees to your chest.

Handstand Hops - 20 reps

Starting with your hands on the ground and your butt in the air, put weight on hands and lift hips and feet up in the air, hopping side to side for the desired number of reps.

Switching Lunges - 20 reps

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.

One Arm Burpees - 20 reps (10 per arm)

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.

In and Out Squat Jumps - 20 reps

Beginning (left example) – Start with both feet together and bend knees into a squat, then step one foot out to a normal/shoulder width squat. Keep alternating.

Intermediate/Advanced (middle/right examples) – With your feet together, bend knees into a squat and jump both feet out into a normal/shoulder width squat. Keep alternating and jumping back and forth between the two.

Side Plank Hip Dips - 20 reps (10 per side)

Beginning (grandma on the left) – On your side place both knees down or one knee down, hold yourself up with one elbow, dip hip up and down.

Intermediate (mom in the middle) – On your side hold yourself up with elbow and put one knee down for support or on toes.

Advanced (me on the right) – Perform the dips on elbow and toes, dip up and down.

Touch Hops - 20 reps

Standing on the ground, step back one leg to the side into a lunge and reach a hand to your toes, then jump and switch to the other side lunge. Keep alternating side to side lunges.

Ski Jumps - 20 reps

Starting with your feet together, bend both knees and hop side to side, bending and squatting each time you land.

Mountain Climber Slides - 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.

Squat, Jack, Tuck Jump - 20 reps

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.