1. At home workout- no equipment
Warm up: make sure to do some sort of light cardio for 5-10 minutes before starting the workout. I also had
everyone start holding a plank for 30 seconds to condition us for the plank hold assessment at the end of the
semester
Workout: For both days we did each exercise for 1 minute. Try to only take a 30 second break between each
one, then after the 1 minute, active recovery/cardio section, take a 1 minute break before starting the 2nd half
Tuesday's modified workout:
- mountain climbers: not about speed; really focus on the crunch and hold as you bring the knee into the chest
- penguins: starting position is on your back, legs bent, arms straight along side. Contract your side ab muscle
(obliques) in order to move to hand to touch the ankle.
- elbow plank leg pulses
- single leg bicycle: starting position is lying on back , feet on floor and knees bent at 90, extend one leg, then
bend it in while reaching with the opposite elbow to touch it. switch legs at 30 second
- regular bicycle crunches
*1 minute squat jumps*
***BREAK***
Do the whole thing again! :)
*1 minute quick feet instead of squat jumps*
Thursday's modified workout:
- walking push ups: walk your hands over to
one side them push up before walking over to the next
- bird dog balance: lift one leg and opposite arm from an all fours starting position; keep core tight and
engaged to maintain balance (on a BOSU ball this is quite tricky!)
- full body plank hold
* 1 minute cardio mountain climbers: this time think about bringing the knees to the chest as fast as you can*
***BREAK***
- body crawl: start in elbow plank. Transition to full body plank one arm at a time, then go back down to your
elbows on arm at a time
- side plank holds: switch at 30 seconds; for an added challenge you can dip the hip toward the ground and
initiate from the core to bring it back up
- back extension: starting position is lying on stomach. Arch back up and hold for 3 seconds before coming
back down.
*1 minute of squat jump or quick feet*
**** ALL DONE ****