MAY FULL BODY WORKOUT
Warm Up 3-5 minutes and implement dynamic stretching.
Alter exercises according to your body and any injuries U have or pain U are experiencing. Consult a doctor prior to exercise.
Circuit #1 Three Times Through then move to next circuit
Squat and Bicep Curl x 10 reps
Deadlift and Upright Row x 10 reps
Walking Lunges x 30
Circuit #2 Three Times Through
Plank with alternating rows x 12
Bridge with chest press x 12 then 10 bridges (no chest press)
Situp and twist to right, sit up and twist to left x 12
Tricep Dips x10
Circuit #3 Two Times Through
v-sit 30 seconds, second time to failure
Full Plank alternating knee to elbow x12 then hold for 20-30 seconds
STRETCH
**To compliment this workout add a cardio session, add more reps, repeat a circuit or the entire workout.
Warm Up 3-5 minutes and implement dynamic stretching.
Alter exercises according to your body and any injuries U have or pain U are experiencing. Consult a doctor prior to exercise.
Circuit #1 Three Times Through then move to next circuit
Squat and Bicep Curl x 10 reps
Deadlift and Upright Row x 10 reps
Walking Lunges x 30
Circuit #2 Three Times Through
Plank with alternating rows x 12
Bridge with chest press x 12 then 10 bridges (no chest press)
Situp and twist to right, sit up and twist to left x 12
Tricep Dips x10
Circuit #3 Two Times Through
v-sit 30 seconds, second time to failure
Full Plank alternating knee to elbow x12 then hold for 20-30 seconds
STRETCH
**To compliment this workout add a cardio session, add more reps, repeat a circuit or the entire workout.
MIX WORKOUT
Warmup 3-5 Minutes and easy stretch
The workout is done at your pace and your variation/modification. Be aware of your body, any aches, pains etc
30 High Knees
30 Butt Kicks
30 Jumping Jacks
10 Squats
10 Pushups
10 Crunches
10 Reverse Crunches
10 Tricep Dips
Repeat 3 times
20 Side to side hops/steps
20 Reverse Lunges/Step Backs
20 Mountain Climbers
20 Alternating LegPresses/Bicycles
20 Russian Twists
Repeat 3 times
1 Minute Wall Sit, Plank, V-sit
Stretch
Warmup 3-5 Minutes and easy stretch
The workout is done at your pace and your variation/modification. Be aware of your body, any aches, pains etc
30 High Knees
30 Butt Kicks
30 Jumping Jacks
10 Squats
10 Pushups
10 Crunches
10 Reverse Crunches
10 Tricep Dips
Repeat 3 times
20 Side to side hops/steps
20 Reverse Lunges/Step Backs
20 Mountain Climbers
20 Alternating LegPresses/Bicycles
20 Russian Twists
Repeat 3 times
1 Minute Wall Sit, Plank, V-sit
Stretch
New workout!!
Warmup
5 minutes cardio: walk, run, bike
20 squats, 20 pushups, 20
situps
Repeat 5 times!
cool down
5 minutes cardio: walk, run, bike
20 squats, 20 pushups, 20
situps
Repeat 5 times!
cool down
TIMED WORKOUT
Warmup: 30 seconds of each. Slow high march, butt kicks, big alternating arm circles, reach overhead arms in line with shoulders then squat and let arms swing back behind hips, stretch then repeat 2-3 times adding speed each time if U like.
The Workout
Every Minute on the Minute for 8 Minutes
10 Squat Reach or Squat Jumps & 10 Jumping Jacks
Every Minute on the Minute for 8 Minutes
10 Pushups and 10 Situps/Crunches
Every Minute on the Minute for 8 Minutes
10 Alternating Lunges & 10 Tricep Dips
30 Seconds Each of the following: Wallsit, Plank & Vsit Repeat 3-4 Times
Stretch & Relax
Warmup: 30 seconds of each. Slow high march, butt kicks, big alternating arm circles, reach overhead arms in line with shoulders then squat and let arms swing back behind hips, stretch then repeat 2-3 times adding speed each time if U like.
The Workout
Every Minute on the Minute for 8 Minutes
10 Squat Reach or Squat Jumps & 10 Jumping Jacks
Every Minute on the Minute for 8 Minutes
10 Pushups and 10 Situps/Crunches
Every Minute on the Minute for 8 Minutes
10 Alternating Lunges & 10 Tricep Dips
30 Seconds Each of the following: Wallsit, Plank & Vsit Repeat 3-4 Times
Stretch & Relax
BODY WEIGHT AND CARDIO WORKOUT
Warm Up: 30 seconds of each of the following
March or Jog, Slow Squat and Reach to ceiling, Slow Butt Kicks, Big Alternating Arm Circles, Slow High Knees, stretch!!!!
The Workout
20 Squat Reach or Hop
20 Jumping Jacks (any variation)
20 Toe Taps (use a dumbbell, stairs etc)
12 Push-ups
Repeat 2 times
20 Mountain Climbers
20 Plank Jacks or tap toes side to side
20 Crunches or Sit-ups
20 Leg Kicks-lying on your back kick from your hips not your knees. Try to keep lower back flat to floor which means your legs can be high or low
12 Tricep Dips-hips on or off the floor
Repeat 2 times
30 Second Plank (elbow or high plank)
12 Supermans-lying on belly lift upper and lower body
30 Second V-sit
20 Russian Twist
Repeat 2 times
STRETCH and take 5 minutes to yourself...meditate, pray, write or just relax!
Warm Up: 30 seconds of each of the following
March or Jog, Slow Squat and Reach to ceiling, Slow Butt Kicks, Big Alternating Arm Circles, Slow High Knees, stretch!!!!
The Workout
20 Squat Reach or Hop
20 Jumping Jacks (any variation)
20 Toe Taps (use a dumbbell, stairs etc)
12 Push-ups
Repeat 2 times
20 Mountain Climbers
20 Plank Jacks or tap toes side to side
20 Crunches or Sit-ups
20 Leg Kicks-lying on your back kick from your hips not your knees. Try to keep lower back flat to floor which means your legs can be high or low
12 Tricep Dips-hips on or off the floor
Repeat 2 times
30 Second Plank (elbow or high plank)
12 Supermans-lying on belly lift upper and lower body
30 Second V-sit
20 Russian Twist
Repeat 2 times
STRETCH and take 5 minutes to yourself...meditate, pray, write or just relax!
LOW IMPACT WORKOUT #1
Warm Up:
20 slow butt kicks feet wide
20 slow high knees
20 arm circles (arms in line with shoulders)
stretch!!
10 slow squat and reach
Fold Down, walk out to plank and hold for 10 seconds then stretch
The Workout:
In a sumo squat 10 side to side crunches with hands behind head tipping elbow towards hip (remember in a sumo squat your feet are wide, toes and knees turned out)
20 Calf Raises
10 Standing Side Leg Raises Each Leg
20 Bridges
Repeat 3 times
Upper Body:
10 pushups on knees or toes
20 crunches
10 supermans
10 tricep dips
10 reverse crunches (on back lift and lower legs, either alternating or together)
Repeat 3 times
STRETCH!! And take 5 minutes to relax/meditate
Warm Up:
20 slow butt kicks feet wide
20 slow high knees
20 arm circles (arms in line with shoulders)
stretch!!
10 slow squat and reach
Fold Down, walk out to plank and hold for 10 seconds then stretch
The Workout:
In a sumo squat 10 side to side crunches with hands behind head tipping elbow towards hip (remember in a sumo squat your feet are wide, toes and knees turned out)
20 Calf Raises
10 Standing Side Leg Raises Each Leg
20 Bridges
Repeat 3 times
Upper Body:
10 pushups on knees or toes
20 crunches
10 supermans
10 tricep dips
10 reverse crunches (on back lift and lower legs, either alternating or together)
Repeat 3 times
STRETCH!! And take 5 minutes to relax/meditate