Home workouts

Week 1

February 4

Weigh, take measurements, and take pics!

Fitness test:

Complete as many of the following moves in one minute as you can. Record and save.

  • Push-ups

  • Burpees

  • Squats

  • Crunches

  • Lunges

  • Plank (hold as long as you can)

February 5

LEGS:

EMOM (Every minute on the minute)

12 minutes:

Odd: 0:45 second wall sit with a heavy dumbbell or plate in your lap (or without if you don’t have one)

Even: 10 squats with dumbbells

Then, 18 minutes:

1st minute: 16 walking lunges, dumbbells optional

2nd minute: 10 jump squats

3rd minute: 30 calf raises with weights

February 6

REST/Yoga/Stretch

February 7

ARMS AND ABS:

7 minute circuits

Circuit #1

  • 15x dumbbell curls, medium weight

  • 15x front raises, light weight

  • 15x push ups

  • Repeat until the timer goes off

Circuit #2

  • 15x shoulder press, light weight

  • 15x tricep dips

  • 15x bent over rows

  • Repeat until the timer goes off

Circuit #3

  • 15x sit ups

  • 15x Russian Twists with weight, medium

  • 30 second plank

  • Repeat until the timer goes off

February 8

BACK :

5 Rounds (quickly)

  • 30 second superman

  • 28 good mornings (light weight or no weight)

  • 28 bent over fly (light weight)

  • 30 second superman

  • 28 bird dogs (14 per side)

February 9

REST/Yoga/Stretch

February 10

CARDIO:

Rest 1 minute after entire set and repeat 3x!

  • 50 jumping jacks

  • 5 push ups

  • 50 high knees

  • 7 burpees

  • 50 crunches

  • 15 squats


WEEK 2

January 11

LEGS:

Do each Round for 7 Minutes Repeating Moves

 

Round 1

  • 10 Body Weight Squats (no weights)

  • 10 Calf raises with dumbbells (15 lbs or more)

  • 10 Squat jumps

Round 2

Round 3

  • 10 Hip Raises with optional weight plate across the hips

  • 10 Fire Hydrants per side

  • 30 Sit-ups/crunches

February 12

CARDIO:

  • 1 minute Jumping Jacks

  • 1 Minute Side to Side Leaps

  • Rest 1 minute

  • 1 Minute Run in Place

  • 1 Minute Side to Side Shuffle

  • Rest 1 minute

  • 1 Minute Mountain Climbers

  • Rest 30 Seconds

  • 1 Minute Burpees

  • Rest 30 Seconds

  • 1 Minute High Knees

  • Rest 30 Seconds

  • 1 Minute Squat Jumps Side to Side

  • Rest 1 minute

Repeat x3


February 13

REST/Yoga/Stretch

February 14

FULL BODY: Valentine’s Day “Love Your Body :Workout!

Legs (complete 2x)

  • kettlebell swings x14

  • donkey kicks x14

  • bulgarian split squats x14

  • side lunges x14

  • skaters x14

Abs (complete 2x)

  • Russian twist x14

  • toe touches x14

  • V sits x14

  • side plank + leg lift x14

Arms (complete 2x)

  • bicep curls x14

  • tricep press x14

  • deadlifts x14

  • side bends x14

February 15

HIIT:

12 minute EMOM

odd: 45 second wall sit with weight plate

even: 10 burpees

February 16

REST/Yoga/Stretch

February 17

CARDIO:

Complete each exercise for 1 minute, rest 20 seconds in between. Repeat 3 or 4 times!


WEEK 3

February 18

LEGS:

Ladder!

1 squat

1 burpee

2 squats

2 burpees

3 squats

3 burpees

And so on, up to 10 and back to 1!

February 19

ARMS

30 minutes, as many rounds as possible

  • 12 goblet squats

  • 12 push ups

  • 12 overhead presses

  • 12 alternating dumbbell snatch

  • 12 sit ups


February 20

REST/Yoga/Stretch

February 21

ABS AND BUTT:

30 bicycle crunches

30 reverse crunches

30 second plank

30 second side plank (x2)

Repeat 3x

30 full squats

30 second squat hold

30 squat hold pulses

30 lunges

Repeat 3x

February 22

FULL BODY HIIT:

EMOM

1st minute: 12 burpees

2nd minute: 12 push ups

3rd minute: 12 weighted hip raises

4th minute: 12 squat jump

5th minute: rest

Repeat 5x

February 23

REST/Yoga/Stretch

February 24

CARDIO:

jumping jacks 2 minutes

squats 1 minute

side lunges 10 sets

jump squats 15 reps

run in place 1 minute

walking lunges 10 sets

squats 1 minute

jump rope 1 minute

jump squats 15 reps

jump rope 1 minute

step ups 2 minutes

run in place 2 minutes

push ups 20 reps

Repeat!


WEEK 4

February 25

FULL BODY:

  • 100 air squats

  • 100 push ups

  • 100 sit ups

February 26

ARM CIRCUITS:

Set a timer for two minutes and complete as many of each move as you can. Rest 30 seconds and repeat with the next move. W

push ups

tricep dips

bicep curls

overhead tricep extensions

upright rows

tricep kick backs


February 27

REST/Yoga/Stretch

February 28

Weigh, take measurements, and take pics!

Fitness test:

Complete as many of the following moves in one minute as you can. Record and compare to day 1.

  • Push-ups

  • Burpees

  • Squats

  • Crunches

  • Lunges

  • Plank (hold as long as you can)

*Send to Katie for a prize!!!