Friday, February 3, 2012

You don't get it by hoping...

Here are a few more at home workouts. These can be done on days when you miss a SSM workout or on days when there is no class offered. Ideally, you want to workout 5-6 days a week with 1-2 rest days. The end result is worth the fight ladies! These workouts will help you to reach your goal of becoming one fit mama!

All of the following workouts include exercises you have done in class. If you can't remember how to do something, just ask or look it up on youtube and you will be able to find a demo. Modify any of the following exercises/workouts as needed. 

1. Complete 30 of the following exercises, one after the other. Repeat 3 times with 1 minute rest between each set.
Jumping Jacks
Mountain Climbers

2. 500 Rep Workout. Repeat the following 5 times with 30-60 seconds rest between each set. 
10 burpees
10 squat jumps
10 pushups
10 crunches
10 dips
10 tuck jumps
10 plank jacks
10 split jumps
10 mountain climbers
10 plank thrusts (pop your butt up, then bring it back down to a plank)

3. Repeat the following twice with 2 minutes rest in between.
50 jumping jacks
20 forward lunges
10 tuck jumps
20 squats
100 high knees
10 squat jumps
10 burpees
100 jump ropes (or simulated jump rope)
50 mountain climbers
25 pushups
1 minute plank hold

4. 20- 30 minute run stopping every 4 minutes for 20 pushups. Stop when your clock says 4,8,12,16,20,24, and 28.

5. It's all about punches and lunges!
20 reverse lunge (10 each leg)
50 alternating punches
30 split jumps
60 high low punches (25 each arm)
40 forward lunge (20 each leg)
70 fist together high low punches
50 curtsy lunge to side lunge (25 each leg)
80 punch, punch, upper cut, upper cut
60 side lunge (30 each leg)
Rest and repeat if you dare.