Week 1- 30 Seconds Each Exercise (unless otherwise listed)
Week 2,3,4- 45 Seconds
Week 5,6- 60 Seconds
DAY 1Squats (30, 45, 60 seconds) x 2
Squats to toes (30, 45, 60) x 2 – squat into calf raise
Squat Jumps (30, 45, 60) x 2 – “Frog Jump”
Lunges – 100 meters
Scissor Jumps (30, 45, 60) x 2 – Lunge, jump into opposite Lunge (quickly)
Hip Adductor and Abductor (30, 45, 60) x 2- theraband workout
Swinging Gate (30, 45, 60 seconds) x 2
- Toes together jump into squat with toes out “Amber’s Exercise”
DAY 2Push Ups- x 3 (until failure) go three times each time until you can’t go anymore
Bows to Toes – (30, 45, 60) x 2 – Bridge (push up stance but on elbows) lean on
one arm and stack cups over one arm switching arms til time is up
Bridges – (30, 45, 60) x 2
Super Mans – (30, 45, 60) Routine x 2 each individual limb/two at a time/opposite/altogether
Uneven Push Ups – (30,45, 60) x 3 (until failure) one arm on ground one on a step or a ball
Biceps and Triceps w/ towel- (30, 45, 60) x 2
DAY 3Scissors (30, 45, 60) x 2 – lunge into lunge slower than Scissor Jumps
Line Jumps Side to Side (30, 45, 60) x – one legged/ two legged (do both legs)
Line Jumps Front to Back (30, 45, 60) x – one legged/two legged (do both legs)
Cone Jumps/Paint Can- simple cone jumps or box jumps
DAY 4Mountain Climbers (30, 45, 60) x 3
2 Mile Run in 16 minutes (should be done more days than day 4!!!!)
EVERYDAYBicycles (30, 45, 60) – Look at ceiling and armpit to knee
V-ups (30, 45, 60) x 2
Alt Leg V-ups (30, 45, 60) – Alt arm to alt leg
Crunches (300) – Focus on Ceiling
Side to Side Crunches (30, 45, 60) x 2 – hands to ankles, working the obloquies
Pelvic Thrust Crunch (30, 45, 60)
Leg Lift Scissors – Up and Down
Leg Lift Scissors – Over Under
