Workout Schedule – July

Week 2 – Day 5 – Full Body Circuit

Superset 1

Bench Sprints - 4 sets of 30 seconds

Using a bench or step of some sort, start with one foot up on the bench. Step up and switch to the other foot on the bench and keep alternating to create a sprinting/stepping motion to get your heart rate up.

Plank to Side Plank Rolls - 4 sets of 30 seconds

Start on the ground on your elbows and toes in a plank position. Roll onto one elbow while reaching the other arm to the ceiling, keeping your core and side tight. Then roll back to plank and repeat on the other side. Continue alternating sides for each rep.

One Arm Burpees - 4 sets of 30 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.

Superset 2

Up and Over Bench Taps - 4 sets of 30 seconds

Using dumbbells, perform a wide fly hitting a box shape at the top of every exercise.

Mountain Climber Slides - 4 sets of 30 seconds

Find two paper plates or two things that slide on the carpet. Get in a push-up position with your hands and toes on the ground and one foot on each plate. Alternate driving knees into your chest/sliding plates in and out alternating.

Jack Push Up - 4 sets of 30 seconds

Start on the ground on your hands and toes in a push-up position. Jump feet out and bend arms to a push-up, then press back up and jump feet back together.

Superset 3

High Knee Med Ball Taps - 4 sets of 30 seconds

Grab a med ball or a low step and run in place driving your knees up, alternating tapping each foot on top of the ball or step. Keep your core tight throughout the exercise.

Long Squat Jumps - 4 sets of 30 seconds

Find a turf area or anywhere that is kind of a long space. Bend your legs and hop/jump forward continually, pushing through your legs, long and far.

Hollow Hold Twists - 4 sets of 30 seconds

While laying on your back, place a med ball between your feet. Lift shoulders and legs off the ground so only your lower back is on the ground, then twist med ball side to side engaging your core. If you need to modify don’t use the med ball or hold yourself up with your elbows on the ground.


Plank Hold - 3 sets of 1 minute

Beginning (grandma on the left) – perform a plank hold on both knees and elbows. Intermediate (mom in the middle) – perform a plank hold on knees or toes and hands. Advanced (me on the right) – perform a plank hold on elbows and toes, keep core tight, don’t arch back.

Side Plank Knee Lifts - 3 sets of 30 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.