Post to comments if you did one of the workouts, who you did it with, where you did it and how it went!!!
Happy Holidays!!!!!
~Alexa
Most of these workouts require no equipment, all you need is you!
1. Pushup and Sit-up Ladder
20 pushups, 20 sit-ups
18 push-ups, 18 sit-ups
16 push-ups, 16 sit-ups
Continue all the way down to...
2 push-ups, 2 sit-ups
2. Air Squats, push-ups, reverse lunges, mountain climber
20 air squats
20 pushups
20 reverse lunges
20 mountain climbers
repeat 3 times
3. Jump rope, walking lunges, burpees (if you do not have a jump rope, substitute high knee runs in place)
Jump Rope for 1 minute
Walking lunges for 1 minute
burpees for 1 minute
push-ups for 1 minute
repeat 3 times
4. Pushup Test
As many pushups as you can do in 1 minute
Repeat X3
5. Pushup circuit
10 regular pushups
10 staggered arm pushups
10 power T pushups
10 pushups with alternating knee to chest
Repeat X3
6. High Intensity Interval Training
20 seconds on, 10 seconds rest X 8 of the following exercises (with 1 min break between sets):
Burpees
Box Jumps or Step Ups (onto a step inside or outside your house)
Pushups
air squats
(this entire workout will take 23 minutes and will give you more benefit than doing 1 hour of cardio)
20 pushups, 20 sit-ups
18 push-ups, 18 sit-ups
16 push-ups, 16 sit-ups
Continue all the way down to...
2 push-ups, 2 sit-ups
2. Air Squats, push-ups, reverse lunges, mountain climber
20 air squats
20 pushups
20 reverse lunges
20 mountain climbers
repeat 3 times
3. Jump rope, walking lunges, burpees (if you do not have a jump rope, substitute high knee runs in place)
Jump Rope for 1 minute
Walking lunges for 1 minute
burpees for 1 minute
push-ups for 1 minute
repeat 3 times
4. Pushup Test
As many pushups as you can do in 1 minute
Repeat X3
5. Pushup circuit
10 regular pushups
10 staggered arm pushups
10 power T pushups
10 pushups with alternating knee to chest
Repeat X3
6. High Intensity Interval Training
20 seconds on, 10 seconds rest X 8 of the following exercises (with 1 min break between sets):
Burpees
Box Jumps or Step Ups (onto a step inside or outside your house)
Pushups
air squats
(this entire workout will take 23 minutes and will give you more benefit than doing 1 hour of cardio)
7. Workout Ladder
20 walking lunges
16 pushups
12 squat jumps
8 walking lunges
4 pushups
8 squat jumps
12 walking lunges
16 pushups
20 squat jumps
Rest and Repeat
8. Outside Workout
Run 1 mile for time
50 situps
50 pushups
50 burpees
Run 1 mile (jog/sprinting telephone poles)
These are all exercises we have done in class, so you should know how to perform them with proper form. Let me know if you have any questions about the exercises.
