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
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!
Home Baked Buns 