Dynamic Warmup: Jumping Jacks 20 sec, High Knees 20 sec, Butt kicks 20 sec. (3 rounds!!)
High Plank Taps (Super Set without stopping)
- Hand Taps 3x10
- Shoulder Taps 3x10
- Elbow Taps 3x10
- Hip Taps 3x10
- Knee Taps 3x10
- Toe Taps 3x10
Super Set 1:
- Diagonal Mountain Climbers 3x30
- Reg Push Ups 3x15
Super Set 2:
- Crawl outs with a pushup 3x8
- Blastoff Pushups 3x10 Ex. https://www.youtube.com/watch?v=nkLICaRvBcc
- Tuck Jumps 3x6
STRETCH!!!
Friday 3/20/2020
Dynamic Warmup: Get outside, toe touches, Frankensteins, cariochi, shuffles, bounds...!!!
Line Jumps: (Super Set the entire thing, DO NOT STOP TILL DONE)
Forward/Backwards 5x10
Lateral Left/Right 5x10
Right foot only forward/backwards 5x10
Left foot only forward/backwards 5x10
Right foot only lateral 5x10
Left foot only lateral 5x10
Speed Ladder: (Find a line, maybe a long crack in your driveway, as your ladder guide)
Hip Twisters x3
Icky Shuffle x3
In and Outs x3
MAILBOX SPRINTS: (switch off sprints with recovery walks for each mailbox your pass)
20 REPS!!!
STRETCH!!!
Thursday 3/19/2020
Perform our dynamic warmup from class where ever you can.
https://youtu.be/rGRs2OsfwQg
(follow the link above, follow along to the video for the 1st half of your workout)
Super Set:
Plyo PushUp 4x8
Plank Jacks 4x12
Running High Knees (in place) 4x20
Diamond PushUps 4x6
Jump Squats 4x10
Plank Hand Taps 4x20
Plank Shoulder Taps 4x20
STRETCH!!!
Wednesday 3/18/2020
Warmup: Jog 2 laps around your house.
PushUp Contest!!! https://youtu.be/_gPDULwKOkY (click the link, get in pushup position, during the video every time they say the word "UP", push UP, and hold it, when they say "DOWN" go down and HOLD!
Explosion Day:
5x5 reg plank explode into a high plank
5x10 Pendulum plank leg swings
5x4 single leg butt kicks
5x6 reverse roll into burpee
Ab Finishers:
4x30 bicycles
4x30 flutter kicks
4x30 all the ways
4x30 toe touches
1 min reg plank
1 min high plank
STRETCH!!!
Tuesday 3/17/2020
Warmup: (Rounds of 10 all the way to 1 - Ex. 10 Jumping Jacks, 10 Pushups, 10 Mtn Climbers... 9 Jumping Jacks, 9 Pushups, 9 Mtn Climbers... this is done all the way to 1.)
Jumping Jacks
Pushups
Mtn. Climbers
The rest of the workout will be two sets of super setted workouts.
Super Set One:
- Diamond Pushups 5x5
- Lunges 5x5 (each leg)
- Wide Pushups 5x10
- Reverse Lunges 5x5 (each leg)
Super Set Two:
- High Plank Shoulder Taps 5x20
- Pulse Squats 5x6
- All the Ways 5x10
Abs to finish!!!
- One 60 second plank
- One 45 second high plank
- Two 30 second side planks
Sprint Finish!!!
- Sprint/Walk each mailbox in your neighborhood. Sprint to a mailbox, walk to the next... switch off each mailbox.
Monday 3/16/2020
(Knock out each exercise in whatever order or fashion you prefer)
100 Pushups
300 Mountain Climbers
50 Dips (on a house bench)
50 Burpees
Two 1 minute planks
Two (each side) 30 second side planks
2 Mile paced run outside if not raining
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