11/18/21
Warm-Up:
- arm circles - small to big, big to small
- Jog in place
- skip in place
- 20 jumping jacks
- 10 inch worms
Legs:
- static squats x 15
- L leg back - lunge - pulse x 15
- L leg back - full lunge x 15
- static squats x 15
- R leg back - lunge pulse x 15
- R leg back - full lunge x 15
- static squats x 15
- squat - step wide left and back - keep knees bent x 15
- squat - step wide right and back - keep knees bent x 15
- light weights - squat to shoulder press x 15
- light weights - Tricep kickbacks x 15
- wide pushup plank - lower to belly - lift chest, arms, legs - back to plank x 10
- light weights - bicep curls x 20
- knees or plank - tricep pushups x 10
- light weights - vertical raise w/ goal post arms x15
Core:
on back:
- basic crunch x 30
- Knees in table top - bicycle x 30
- straight legs - bicycle - hold on every 3rd
- straight legs - slow lower, quick up x 15
- boat pose 30 seconds
11/4/21
Warm-Up (5 min):
- Walk in place - 30 sec.
- Jog in place - 30 sec.
- High knees jog - 30 sec.
- Butt Kickers - 30 sec.
- Jumping jacks - 30 sec.
- Static squats - 30 sec.
- Inchworms - 30 sec.
- Push up to downdog - 30 sec.
Legs (Leg Blaster Workout!):
- standing squat x10
- forward lunge x 10 ea leg
- scissor jumps x 5 ea leg
- squat jumps x 10
Repeat circuit x 5
Shoulders & Core:
- plank to forearm & back to hands x 10
- plank position -shoulder taps x 10
- plank position - lift L leg & hold, then R leg & hold x 10
- plank position - jump legs out then in x 10
- plank jump to squat and stand
- From back / shoulders on ground - flutter kick x20
- From back / shoulders on ground - criss cross legs x 20
- From back / shoulders on ground - legs lift up & down x 10
- From back / shoulders on ground - static hold legs 6in off ground - 10 sec.
Repeat both circuits 2 more times
10/28/21
Warm-Up (5 min):
- Walk in place - 30 sec.
- Jog in place - 30 sec.
- High knees jog - 30 sec.
- Butt Kickers - 30 sec.
- Jumping jacks - 30 sec.
- Static squats - 30 sec.
- Inchworms - 30 sec.
- Push up to downdog - 30 sec.
Arms & Shoulders:
- Shoulder taps x 20 (from knees or plank position)
- Tricep pushups x 10 (from knees or plank)
- small arm circles x 20 front / 20 back
- lateral raises x 20 (slow and in control)
- (break - grab light weights)
- Arnold press x 15
- bicep curl x 15
- hammer curl into overhead press x 15
- slow front raise, 2 x rows, slowly lower x 15
- front raise and pulse x 15
- front raise and criss-cross x 15
- (break)
- tricep kickbacks x 15
- tricep extension overhead x 15
- tricep pulse, palms up x 15
Core:
- laying on back - hands straight up, legs in table top, R leg extends out & R arm extends back, x 20 then hold extended on R side for 15 seconds
- repeat on Left side
- center crunch x 20
- R elbow to L knee and switch sides x 20
- laying on back - legs straight up, slowly lower R leg & back up, then Left x 20
- crunch to a ball then extend arms and legs x 20
- repeat circuit
10/14/21
Warm-Up (5 min):
- Walk in place - 30 sec.
- Jog in place - 30 sec.
- High knees jog - 30 sec.
- Butt Kickers - 30 sec.
- Jumping jacks - 30 sec.
- Static squats - 30 sec.
- Inchworms - 30 sec.
- Push up to downdog - 30 sec.
Core:
- hands & knees - extend right arm and left leg, pull in elbow to knee x 10 reps
- hands & knees - extend left arm and right leg, pull in elbow to knee x 10 reps
- Bicycle crunches (extend one leg, elbow to opposite knee) x 25 reps
- boat pose (legs straight and hover above ground, shoulders off the ground and arms extended long) x 30 sec
- Leg swings (back and shoulders on ground, legs straight and extended to ceiling, slowly lower to a hover and back up) x 10 reps
- Repeat circuit x 3
Upper body (use light weights):
Body position - slight bend in the knees, keep core tight, do movements slow and in control, limit any body swing movement
- alternating shoulder press (weight on each shoulder, extend directly upwards) x 10
- alternating bicep curls x 10
- High pulls (arms extended to waist w/ weights, pull directly upwards and squeeze (looks like chicken arms)) x 10
- alternating frontal raise (arms extended to waist, keeping arm straight raise directly in front of body and down) x 10
- Lateral raise (arms extended to waist, keeping straight arm extend outward and down) x 10
- Repeat circuit x 3
Lower Body:
- Alternating curtsey w/ weights in both hands x 10
- Alternating Lateral lunge w/ weight (weight in one hand, other arm extended in fist, as you lunge weighted arm reached to opposite foot) x 10
- Goblet squat w/ weight (pause at bottom) x 10
- repeat circuit x 3
Cooldown
10/7/21
Warm-Up (5 min):
- Walk in place - 30 sec.
- Jog in place - 30 sec.
- High knees jog - 30 sec.
- Butt Kickers - 30 sec.
- Jumping jacks - 30 sec.
- Static squats - 30 sec.
- Inchworms - 30 sec.
- Push up to downdog - 30 sec.
Circuit 1 (5-10lb weight):
- Right Side only:
- Plank w/ renegade row (use weight for R side row) x 5 reps
- Plank to squat thrust w/ weight R side x 5 reps
- Squat curl w/ weight R side / left hand outstretched in fist x 5 reps
- Reverse lunge w/ weight on R shoulder / left hand outstretched in fist x 5 reps
- Shoulder press (w/ weight R side) / Left hand outstretched in fist x 5 reps
- Left Side same exercises (w/ weight 5-10lbs.) x 5 reps
- Repeat R then L side circuit x 4 reps
- Repeat R then L side circuit x 3 reps
Circuit 2 (10lb weight):
- Goblet Squat w/ single weight in both hands x 5
- Halo to sash movement w/ single weight in both hands x 5
- Push Ups x 5
- Repeat Circuit x 4 reps
- Repeat Circuit x 3 reps
Core:
- Plank hold - 60 sec.
- Plank w/ shoulder taps - 15 reps
- Plank hold - 45 sec.
- Plank w/ shoulder taps - 10 reps
- Plank hold - 30 sec.
- Plank w/ shoulder taps - 5 reps
Cooldown