Beginner
Workout #1
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up, counter top, knees or toes.
3 x 5 air squats or sit to stands – imagine that wall is in front of you
Then:
5x sit up
5x leg raise lower
10x Windshield wiper (5 per side)
rest 60 secs
4 rounds
Then:
5x push ups
10x door frame body row – grab door frame with hands pull and release body toward and away to make a body row movement.
10x lunge in place
rest 60 secs
4 rounds
Cool Down – with some light mobility
Workout #2
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up, counter top, knees or toes.
3 x 5 air squats or sit to stands – imagine that wall is in front of you
Then:
10x Jumping Jack
10x Air Squat
10x Mtn climber per leg
10x Lunges in place – 5 per leg
10x Side Blank with a hip lower and lift (that’s what you are counting 5 per side)
10x Squat Jumps
10x Burpees
2 times through all – rest as necessary
Cool Down – with some light mobility
Workout #3
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up, counter top, knees or toes.
3 x 5 air squats or sit to stands – imagine that wall is in front of you
Then:
3x 30sec work /30sec rest Push Ups 3 min total
Then 1:00 rest
3x 30sec work /30sec rest Air Squats 3 min total
Then 1:00 rest
3x 30sec work /30sec rest Sit Ups 3 min total
Then 1:00 rest
3x 30sec work /30sec rest Windshield Wiper 3 min total
Then 1:00 rest
3x 30sec work /30sec rest Lunges in place 3 min total
Then 1:00 rest
3x 30sec work /30sec rest Bicycles on floor on back 3 min total
Cool down with light aerobic work or stretching 10min.
Workout #4
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up, counter top, knees or toes.
3 x 5 air squats or sit to stands – imagine that wall is in front of you
Then:
10x Air Squat + 10 sec squat hold (at bottom of the squat)
20 sec rest
20x Air Squat + 20 sec squat hold (at bottom of the squat)
30 sec rest
30x Air Squat + 30 sec squat hold (at bottom of the squat)
40 sec rest
40x Air Squat + 40 sec squat hold (at bottom of the squat)
50 sec rest
60x Air Squat + 60 sec squat hold (at bottom of the squat)
3:00 min rest
Then:
30 sec sit up
30 sec rest
30 sec mtn climber
30 sec rest
30 sec flutter kick
30 sec rest
30 sec Kayaker (russian twist)
30 sec rest
30 sec plank
30 sec rest
30 sec side plank(30 sec per side) rest 10 sec between sides
60 sec rest
2 rounds
Workout #5
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up, counter top, knees or toes.
3 x 5 air squats or sit to stands – imagine that wall is in front of you
Good old basics – “Meat and Potatoes Workout”
These can be broken up in sets of 5 or 10, mixed together, e.g. 10 sit ups 10 lunges 10 push ups 10 squats. You can do all 50 at one or any random combination you’d like.
50 Sit ups
50 Lunges
50 Push Ups
50 Squats
and if you have a tree branch or playground equipment something to pull on
50 Body Rows (if you are stuck indoors, fill a back pack with weight, or two water bottles/gallon jugs) and do a bent over row, you can you tube form on this.
Cool Down with mobility work
Workout #6
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up, counter top, knees or toes.
3 x 5 air squats or sit to stands – imagine that wall is in front of you
Then: rest as necessary
10x Bird Dog Two point balance hands and knees
10x Air Squat
10x Push up
10x Mtn Climber (20/10 per leg)
10x Split Squat 5 per leg – foot on couch or bench
10x Bicycles
10x Door Frame Row or Bent Over Row (water bottles)
10x Windshield Wiper – 5 per side
10x Lunge in place – 5 per side.
10x Plank Shoulder touch – total count
10x SLSLDL 5x per leg does not need to be weighted, help balance
x 2
Cool down with light mobility work
Workout #7
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up, counter top, knees or toes.
3 x 5 air squats or sit to stands – imagine that wall is in front of you
2 x 5 squat jump
Then:
3x 30 sec side plank (15 sec per side)/ 30 sec rest – 3 min total
1:00 min rest
3x 30sec burpee/ 30 sec rest – 3 min total
1 min rest
3x 30sec high knee jog in place/ 30 sec rest – 3 min total
1 min rest
3x 30sec feet to hands laying on the floor/ 30 sec rest – 3 min total
1 min rest
3x 30sec frog hop in place/ 30 sec rest – 3 min total
1 min rest
3x 30sec mountain climber/ 30 sec rest – 3 min total
1 min rest
Cool down with light mobility work
Workout #8
warm up with 10min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video, you get the idea get your heart rate up a bit and get warm.
Then:
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel
2 x 5 push up, counter top, knees or toes.
3 x 5 air squats or sit to stands – imagine that wall is in front of you
Then: rest as necessary
1x push up, 10x mtn climber (5 per leg)
2x push up, 20x mtn climber (10 per leg)
3x push up, 30x mtn climber
4x push up, 40x mtn climber
5x push up, 50x mtn climber
Then: rest as necessary
5x Air Squat + 10x leg raise lower, hands under butt.
10x Air Squat + 10x leg raise lower, hands under butt.
15x Air Squat + 10x leg raise lower, hands under butt.
20x Air Squat + 10x leg raise lower, hands under butt.
25x Air Squat + 10x leg raise lower, hands under butt.
Cool Down with light mobility work