Home Workout!
14 exercises 3X through!
or, 1-minute for each exercise with 25 seconds rest
1.) SPRINT AROUND THE BLOCK and do 50 High knees at the End
2.) Bear crawl (Forward and back 10-20X)
Adjust the number depending on the length of the room you have. Do 20X if it looks anything like the length I am doing here! Forward and back is 1 rep.
3.) Guarded sumo squat jumps (20x)
In a sumo squat (wide squat with feet slightly turned out) put both hands up in a fist. Shift your weight right, left and then center for your jump. Make sure that squat is deep as you are building momentum for the sumo jump when you shift back and forth.
4.) Tricep Push up (15-20X)
Hands are in a diamond position for the push up. This will target your triceps and biceps. Feel free to try this on your knees for a modified version.
5.) Squat with kick (20X)
Squat and kick that leg out to the side! Once you have completed the right and left kick you can count that as one rep.
6.) Jogging with light weight in your hands
Hold light weight in your hands for a jog around the block or in place. Count a minute if it’s in place!
7.) Dive bomber push up and reverse (6-10x)
Start with your hips up creating an inverted V shape. Bend your elbows as if you are diving into a push up trying to graze the mat with your chest. Take a beat once the chest is up and then try doing the reverse action. The reverse will be much more difficult, so feel free to try it going forward first to get the hang of it! Too much to remember? Just do PUSH UPS!
8.) Single leg jump rope (30X each leg)
9.) Static Lunge dip with arm raise (12-15x)
In your static lunge stance, dip your knee down to hover the ground. As you come up, raise your arms in a circle above your head
10.) Single arm row (12-15x)
Squeeze the shoulder blades as you bend that elbow up to a 90 degree angle. You can use a bench or rest your free hand on your knee.
11.) Sprint around your block doing 40 high knees at every corner!
12.) Hip dips! (26X)
In a plank position, move your hips side to side just hovering a couple inches off the ground.
13.) CHEST PRESS in table top (30X)
In an ideal world you would use a bench for a chest press. If you have one, or something like it, go for it! Otherwise, try it on your mat in table top position.
14.) Figure 8 Squats (20X)
In a squat position, draw a figure 8 with your Dumbbell. Note: Arms are straight and your squat is deep!