Total body workout no weights required

Warm up

50 jumping jacks

50 high knees


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.

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

heel touch



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


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!

Burn those Legs!


Warm Up

Run or Jog outside for 15 minutes


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



If you have any questions about the exercises don’t hesitate to ask!

Squeeze your Glutes!


Legs and Glutes


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







leg kickbacks

Legs and Glutes ~ Workout of the Day

Warm up:

100 Jumping Jacks

10 push ups

50 high knees

Light Stretch before you begin the following exercises

Repeat the following repetitions 3x

20 Squats

20 Front Lunges (each side)

20 Back Lunges (each side)

Repeat the following repetitions 3x

20 Squats

20 Kickbacks(can add a dumbbell or water bottle behind knee for extra weight)

20 Fire Hydrants

Images for exercises:


leg kickbacks

Fire Hydrants

fire hydrants

Front Lunge-Step Forward

front lunge

Back Lunge- Step back

reverse lunge