It’s super important to start any workout with a little warm-up. Not only does a warm-up get your heart rate elevated and increase your body temperature, it gets your joints and muscles ready to go! You’ll have a safer, more effective workout if you prepare your body to move beforehand.
Here is a standard warm up that you can use before any of the following workouts-
Glute bridge 1 x 20
Side Plank 1 x 20 sec each side
Spiderman Lunge 1 x10 each side
Reverse Lunge 1 x10 each side
Hinge/Squat 1 x 10 each side
Jumping Jacks or Jog in Place x 1:00 min
WORKOUT 1 – FULL BODY
For this workout you will set a timer for 15-20 minutes, and cycle through 10 reps of each of the following exercises as quickly as possible, resting as needed. Try to get as many rounds as you can within the 15-20 minute time frame. Make sure to do 10 on each side for exercises 1 and 3.
A1. Alternating Reverse Lunges (Split Squat)
A4. Side Plank (L Side) x 20-30 per side
A5. Side (R Side) x 20-30 per side
A6. Burpee (low impact option jog in place or Jumping Jacks for 60 sec)
WORKOUT 2 – FULL BODY
For this full body workout you will perform either 3-4 sets of each pair or super-set group of exercises.
A1. Push-Up 3-4 x 10-15
A2. Single Leg Body Weight Deadlift 3-4 x 12-15 each
B1. Deadbug 3-4x 45-60 sec (alternating arms and legs)
B2. TEMPO Body Weight Squat 3-4 x 45-60 sec (3 sec down, 3 sec up)
C1. Jump Rope 1 min on work, 30 sec rest x 5-10 rounds
WORKOUT 3 – UPPER BODY
For this upper body workout, perform 12-15 reps of each exercise for 3-4 rounds, resting as little as possible but as much as needed
A1. Seated Band Back Row 2 Arms (legs straight, band around feet)
A2. Standing Band Shoulder Press 2 Arms
A3. Standing Band Bicep Curl 2 Arms
A4. Standing Overhead Triceps Extention 2 Arms
A5. Mountain Climber Holds x 5 breaths each leg
WORKOUT 4 – FULL BODY
Cycle through this circuit 3-5 times, performing each exercise for 45 seconds with no rest in between exercises. Rest for 45 seconds before starting a new round.
A1. Body Weight 1 and ¼ Squat
A2. Body Weight 1 and ¼ Push Up
A3. Stability Ball Leg Curl
A4. 2 Arm Bent Over Band Row
A5. Side Plank Rotations – alternating sides for 45 seconds
6. REST :45 seconds
WORKOUT 5 – FULL BODY
This is a task completion workout, 1 time through. The goal is to get through it as quickly as possible with little to no rest. Set a timer and see how long it takes. When you take this workout for a spin again, try to beat your original time.
1. 50 Bodyweight Squats
2. 40 Push Ups
3. 30 Glute Bridges
4. 20 Half Kneeling Band Pull Aparts (10 on each leg)
5. 10 Burpees
If you want to really bump up the intensity of this workout you can double the reps!
WORKOUT 6 FULL BODY
Complete 4 rounds of this workout, performing each exercise for 30 seconds. Rest 1 minute before starting the next round. Even though it’s a lot of arms and legs, this workout is all about resisting movement in the core.
1. Suitcase Loaded Single Leg Deadlift (L Leg)
2. Suitcase Loaded Single Leg Deadlift (R Leg)
3. Single DB Arm Floor Press (L Arm)
4. Single DB Arm Floor Press (R Arm)
5. Single Arm Dumbbell Row (L Arm)
6. Single Arm Dumbbell Row (R Arm)
7. Bear Crawl – forward/backward
8. Run/ Jog in Place/ Jump Rope
9. REST 1:00 min