Workout 1 – ONE MINUTE MOVES!

(warm up 5 to 10 minutes)

Cardio option – Run/jog/fast walk for 20, 30, or 40 minutes (whatever you have time for and make it an interval training session if you can!  Alternate your intensity between 50% and 80% every lap or every couple of minutes).

Add 1 minute of moves – Speed skaters, jump squats, side to side hops, 12-3-6-9, glute kicks, knees lifts, repeater knees, hamstrings, Plie lifts or jumps , side to side squats (you can double this if you can’t run/ jog/walk)

Then do 50 of following – Pushups, tricep dips, bicycle abs, lunges. Break this up any way you want to…10, 25, or 50 at a time.

(stretch 5 – 10 minutes)

Workout 2 – WEIGHTS ANYONE?

(Warm up for 5 – 10 minutes)

Run/jog/fast walk for 30 minutes OR Add

Bicep curl

Triceps (overhead)

Chest press with squats

Upright rows

Bent over row

Lunges with weights center (backward or forward)

Plie’ squat with weights on quads/shoulders

Do 2 – 3 sets of 10 reps

Hold plank for 1 min (repeat 2 more times-distract yourself if you need to with alternating toe taps, lifts, knee tucks)

(stretch 5 – 10 minutes)

Workout 3 – I CAME TO PLAY!

Warm up for 15-25 minute walk/jog.  Make sure to really your move arms/shoulders and stretch out lower back before starting.

25  jumping jacks

25 jump squats

25 push-ups

25 mtn climbers

25 sets of bicycle abs (30 singles)

20 knee lifts

20 push ups

20 hamstrings

20 jump lunges

20 plank knee in to chest

15  side to side hops

15 set glute kicks (30 singles)

15 push-ups

15 side leg lifts

15 burpees

10 12-3-6-9

10 push ups

10 12-9-6-3

10 air jacks

10  pike ab rows

5 repeater knees 10 each knee

5 plie’ jumps

5 push-ups

5 bootcamp hopscotch

5 min planking (1 min at time- add toe taps, leg lifts, etc)

(LONG stretch 10 minutes)