Click below to find:
Beginner Isolation Workouts – Exercise At Home
Exercise At Home – Intermediate Workouts
Advanced At-Home Workouts
Warmup
10 min of walking, light jog, heavy house work like vacuuming, wrestling with kids, zumba video! You get the idea! Get your heart rate up and get warm.
2 x 8 shoulder opener, with belt, ski pole, yoga strap, jump rope, towel.
2 x 5 push up, counter top, knees or toes.
3 x 5 air squats or sit to stands – imagine that wall is in front of you.
Advanced At-Home Workout 1
Warm-up (see above)
Then:
60 sec jog in place, lifting your knees as high as you can
30 sec easy jog in place, no additional rest
5 rounds
Then:
10 x sit up
10 x leg raise/lower
10 x windshield wiper (10 per side)
rest 30 secs
5 rounds
Then:
10 x burpee
10 x body rows (a tree branch or playground equipment will also work for this) or Bent Over Row (If you are stuck indoors, fill a backpack with weight, or two water bottles/gallon jugs.)
10 x split jump
minimal rest
5 rounds
Cool Down with some light mobility
Advanced At-Home Workout 2
Warm-up (see above)
Then:
For time:
20 x jumping jack
20 sec plank
20 x air squat
20 sec plank
20 x mountain climber per leg
20 sec plank
20 x lunges in place – 10 per leg
20 sec plank
20 x side plank with a hip lower and lift (count 10 per side)
20 sec plank
20 x squat jumps
20 sec plank
20 x burpees
3:00 min rest
4 rounds
Cool Down with some light mobility
Advanced At-Home Workout 3
Warm-up (see above)
Then:
6 x 30 sec push ups / 30 sec plank (6 min total)
2:00 rest
6 x 30 sec air squat / 30 sec hold in the bottom of the squat (6 min total)
2:00 rest
6 x 30 sec sit ups / 30 sec hold straight legs elevated 6” off the floor (6 min total)
2:00 rest
6 x 30 sec windshield wiper / 30 sec flutter kick (6 min total)
2:00 rest
6 x 30 sec lunges in place / 30 sec “rest” jog in place (6 min total)
2:00 rest
6 x 30 sec bicycles / 30 sec mountain climbers (6 min total)
Cool Down with some light mobility
Carolyn Parker
Founder, Instructor, Athlete, Mountain Guide
970-773-3317 work cell
Founder Ripple Effect Training
Gym Jones, Fully Certified Instructor
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