You can add weight to the following exercises for more resistance.
WARM UP
50 Jumping Jack
50 High Knee
10 squats
5 push up
CIRCUIT
Burpees 10
Squats 15
Push up 10
Kettle Bell Swings 15
Russian Twists 20
Repeat as many times in 20 minutes
Tag Archives: arms
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.
Legs Legs Legs
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
Total Body Workout
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
Don’t stop til you drop!
Go jog outside for 15 minutes
Repeat the following circuit 12 times
40 squats
10 burpees
40 situps
10 pushups
You can do it!
Upper Body Burn
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
Total Body Circuit
Warm Up
Run around your block
Repeat the following sequence as many times in 20 minutes
5 burpees w/push up
20 russian twists (can add weight)
15 squats
20 sit ups
50 mountain climbers
Tips:
Added weight could be: water bottles, pots and pans, a rock from your backyard, you can fill a bag with heavy things around your house, be creative! You can also buy cheap weights at Ross, TJMax, and Marshalls!
Total Body Circuit
Warm -up
100 Jumping Jacks
Repeat the following exercises as many times in 20 minutes or at least 3x
10 burpees w/push up
15 jump squats
20 bicycles
50 high knees
15 plie squats (add weight if possible)
15 dips
50 butt kicks
Tips:
Burn those Legs!
Warm Up
Run or Jog outside for 15 minutes
or
Do 100 jumping jacks, and 25 front kicks on both legs
Repeat the following exercise as many times in 20 minutes.
5 push ups
30 second plank
15 sit ups
5 burpees
10 dips
50 mountain climbers
20 russian twist (you can hold weight when you do these, you can use a pan, water bottle, anything you can find in your house)
Push Yourself and keep track of how many times you repeated in 20 minutes so you can beat that the next time you do it.
Eat Healthy, Be Active, Stay Healthy
Any questions on exercises or comments don’t be shy!
Total Body Workout
Warm Up
20 jumping jacks
50 high knees
10 burpies
Repeat each of the folowing exercises 3x
Wall Sit – 30 second – x 3
Bridge – up/down -30 times , then hold for 30 seconds – x 3
Push-Up – 20
Bicycle – 20
Squats- 20 -x 3
Plie Squats – 20 – x 3
Calf Raises – 20 x 3
Dips – 50
Crunch -50
Donkey Kicks- 15 – x 3
Fire Hydrants – 15 – x 3
Lunge Jump- 10 each side – x 3
Plank – 1 minute
Sit up – 20
PUSH YOURSELF, YOU CAN DO IT!
EAT HEALTHY, BE ACTIVE, STAY HEALTHY!
If you have any questions about the exercises don’t hesitate to ask!
Home Baked Buns 