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.
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
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
Warm-up
15-20 minutes of dancing, or jog or run outside!
Repeat the following Circuit 3 times
20 donkey kicks (each side)
20 Fire Hydrants ( each side)
20 Squat side leg raise
50 Mountain climbers
50 bridges
15 one leg bridge (each side)
50 mountain climbers
20 deadlifts
10 single leg deadlift (each side)
Tips:
You can add weight to any of the exercises.
Below are some example of the exercises.
Donkey Kicks
Fire Hydrants
Squat side leg raise
Mountain Climbers
Bridges
One leg bridge
Deadlift – Don’t forget to squeeze your glutes!
One leg dead lift
Legs and Glutes
Warm-up
100 high knees
10 push ups
50 jumping jacks
Repeat following exercises 3x or as many times as you can
30 Squats
Holding Lunge – hold lunge position for 1 minute then pulse up and down for 30 seconds(each side)
50 bridges, then hold with hips off the ground for 30 seconds
30 clamshells (each side)
50 bridges, then hold with hips off the ground for 30 seconds
20 kickbacks, then 20 pulses with leg in highest position
Lunge Position
Bridge
Clamshells
Kickbacks
Home Baked Buns 