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: workout of the day
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
Bum Bum!
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
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!
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