WARM UP x 1
5 min ISU
3:30-5 min Run
CARDIO & LEGS x 2 Do Not Stop!
45 sec Jumping Jacks
1 min Lunges
30 sec Squat Jumps
3 min Shuffle Runs
30 sec Rest
ABS & ARMS x 3
1 min Plank
15 sec Side Plank on each side
10 Push Ups
2 Negative Push Ups
20 Sit Ups
10 Tricep Drivers
30 sec Flutter Kicks
10 High Plank Single Arm Holds
COOL DOWN x 1
10 Turkish Get Ups (5 on each side)
10 Clamshells on each side
10 Donkey Kicks on each side
10 Fire Hydrants on each side
30 sec Child’s Pose
A few notes:
The Warm Up and Cardio & Legs are meant to be done outside. The weather should be warming up some in the coming week, so be sure to check the forecast before planning your workout schedule.
Your “run” should be paced just a little faster than a jog, just enough to push you. The time range for the run is to allow you to determine how far you want to push yourself. Maybe you start at 3:30 and by the end of the week, you're at 5 minutes.
If you do not know what a squat jump is, or need a refresher, the following is an informative instructional video that explains it. https://youtu.be/U4s4mEQ5VqU
What I mean by “shuffle runs” is when we start at the sideline, shuffle out a few times, flip hips and run to the line, just to touch it and repeat. This means that you’ll want to mark out a distance of 30 feet (about 10 long paces) for reference.
The negative push ups, tricep drivers, high plank single arm holds, and child’s pose are the same movements from last week. The only difference is, on the negative push ups, instead of lifting your hands and squeezing your shoulders, when you get to the bottom, immediately push yourself back up, do not rest.
If you do not know what flutter kicks are, or need a refresher, the following is an informative instructional video that explains it. It doesn’t really matter which direction you go; I prefer vertical, but maybe you want to switch it up throughout the week. https://youtu.be/eEG9uXjx4vQ
The clamshells, donkey kicks, and fire hydrants come from the set of Herbies we usually do at the end of stretches. If you have a band at home and want to use that, go ahead, and if not, don’t worry about it. If you want a refresher: clamshells - https://youtu.be/O2KPabIoPPk ; donkey kicks - https://youtu.be/SJ1Xuz9D-ZQ ; fire hydrants - https://youtu.be/n4iSkwX8GuI
5 min ISU
3:30-5 min Run
CARDIO & LEGS x 2 Do Not Stop!
45 sec Jumping Jacks
1 min Lunges
30 sec Squat Jumps
3 min Shuffle Runs
30 sec Rest
ABS & ARMS x 3
1 min Plank
15 sec Side Plank on each side
10 Push Ups
2 Negative Push Ups
20 Sit Ups
10 Tricep Drivers
30 sec Flutter Kicks
10 High Plank Single Arm Holds
COOL DOWN x 1
10 Turkish Get Ups (5 on each side)
10 Clamshells on each side
10 Donkey Kicks on each side
10 Fire Hydrants on each side
30 sec Child’s Pose
A few notes:
The Warm Up and Cardio & Legs are meant to be done outside. The weather should be warming up some in the coming week, so be sure to check the forecast before planning your workout schedule.
Your “run” should be paced just a little faster than a jog, just enough to push you. The time range for the run is to allow you to determine how far you want to push yourself. Maybe you start at 3:30 and by the end of the week, you're at 5 minutes.
If you do not know what a squat jump is, or need a refresher, the following is an informative instructional video that explains it. https://youtu.be/U4s4mEQ5VqU
What I mean by “shuffle runs” is when we start at the sideline, shuffle out a few times, flip hips and run to the line, just to touch it and repeat. This means that you’ll want to mark out a distance of 30 feet (about 10 long paces) for reference.
The negative push ups, tricep drivers, high plank single arm holds, and child’s pose are the same movements from last week. The only difference is, on the negative push ups, instead of lifting your hands and squeezing your shoulders, when you get to the bottom, immediately push yourself back up, do not rest.
If you do not know what flutter kicks are, or need a refresher, the following is an informative instructional video that explains it. It doesn’t really matter which direction you go; I prefer vertical, but maybe you want to switch it up throughout the week. https://youtu.be/eEG9uXjx4vQ
The clamshells, donkey kicks, and fire hydrants come from the set of Herbies we usually do at the end of stretches. If you have a band at home and want to use that, go ahead, and if not, don’t worry about it. If you want a refresher: clamshells - https://youtu.be/O2KPabIoPPk ; donkey kicks - https://youtu.be/SJ1Xuz9D-ZQ ; fire hydrants - https://youtu.be/n4iSkwX8GuI
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