Total body workout no weights required

Warm up

50 jumping jacks

50 high knees

Workout

Part 1

10 burpees w/ push up

20 crunches

20 squats

30 second plank

10 tricep dips

Part 2

100 squats

100 push up (girl or guy)

100 crunches

100 bridges

100 lunge (50 forward, 50 backward)

Try your best to complete workout at your pace! Don’t worry if you cannot complete a set because that will be your goal for the next time. Work hard and push yourself for yourself.

Leg day!!!!

 

100 bridges (add weight if you can)

20×4 squats ( change squat every 20 reps…plié, narrow, basic, squat w/leg lift)

10×3 all around the world lunge ( one rep = lunge foreword, backward, side ) do this 10 times on each side

60 donkey kicks 

60 fire hydrants 

HAVE FUN!!!

All around the world lunge 

image 

image 

 

 

Leg day!!!!

 

100 bridges (add weight if you can)

20×4 squats ( change squat every 20 reps…plié, narrow, basic, squat w/leg lift)

10×3 all around the world lunge ( one rep = lunge foreword, backward, side ) do this 10 times on each side

60 donkey kicks 

60 fire hydrants 

HAVE FUN!!!

All around the world lunge 

image 

image 

 

 

Legs Legs Legs

motivation

Curtsy Lunge  20 x 3

Forward Lunge 20x 3

Backward Lunge 20 x 3

Bridges 100

Donkey Kicks 20 x 3

Clamshells 30 x 3

Plie Squat 20 x 3

Calf raises 60

Push ups 60

Crunches 100

Heel touch crunches 50

You can always add weight or do more reps if you want to give yourself more of a challenge!

Curtsy Lunge

1109-curtsy-lunge

Total Body Workout

workout-motivation-pinterest-400x400

50 high knees

60 push ups

50 high knees

60 squats

50 high knees

60 Forward lunges each leg ( can alternate legs every 30 )

60 Backward lunges each leg ( can alternate legs every 30 )

50 high knees

100 bridges

50 high knees

60 speed skaters

60 tricep dips

50 high knees

60 calf raises

50 high knees

60 donkey kicks ( both sides, can alternate every 30 )

60 Fire Hydrants ( both sides, can alternate every 30 )

100 crunches

 

100 heel touches

Speed Skater Exercise Video, try to sit into it as much as possible to get your glutes activated

 

 

 

Heel Touches

heel touch

 

 

Upper Body Burn

Workout

 

Warm Up

 

100 jumping jacks

 

Do the following Circuit one time through

 

60 push ups

 

100 high knees

 

60 dips

 

100 high knees

 

60 sit ups

 

50 mountain climbers

 

1 minute plank

 

60 oblique crunches (each side)

 

100 mountain climbers

 

60 crunches

 

1 minute plank

 

You got this!!!!

 

Try your best to finish each exercise, you can take breaks when needed but try your hardest to get it done in your best time!

Eat Good, Be Active, Stay Healthy