At Home holiday workout
A) Stretching
Stretch for 20 seconds and then try to reach further for another 10 in each position
-both leg seated hamstring stretch
-single leg hamstring stretch
-standing quad stretch
-seated butterfly groin stretch
-hip flexor stretch
B) Stretching
Yoga video walk through
(https://www.youtube.com/watch?v=rrLkhg3fA0M)
A) Body weight circuit
-knee/full pushups- 6-10 reps (3 seconds down 1 second up)
-reverse lunge- 12 reps each leg (12 reps on one leg then switch to the other)
-squat jumps- 10 reps
-crunches- 15-25 reps
-side plank- 15-30 seconds each side
3-4 rounds
(Try to keep a 45 sec - 1 min max rest in between rounds)
B) Body weight circuit
-Prone scapula retraction- 10 reps with a 5 second hold
(https://www.youtube.com/watch?v=b_TRUCNxe6w)
Superset w/
-knee/full pushups- failure
3 rounds
Circuit
-Curtsey lunge (https://www.youtube.com/watch?v=4nUxVn0K6d4)- 12 reps each leg
-Squat jumps- 20 reps
3 rounds
Abs
-bicycle crunch- 20 reps
-sky touch crunch- 15-20 reps
-pushup position mountain climbers- 20-30 reps
3 rounds
Schedule
Membership Options
Questions?
(214) 912-4133