Home Workout Program # 1 (Christmas Break)

When you are preparing to workout at home, try and create a space that feels energetic. This is important. Move some stuff to provide enough room for you to get fully engaged. You do not want to do a seal jack and smack the T.V. If you have a good space in your backyard, this can be a great option. You will need an exercise band that can be used for rows. 

INSTRUCTIONS: Use the "active warm-up below for both workouts. Do workout #1 on a Monday and Friday. Do workout #2 on Wednesday. Week 2, Do workout #2 on Monday and Friday and workout #1 on Wednesday. On the days in between, walk, run, bike, hike, etc. This "Program" should be good to do for about 3 weeks.

 

 Active Warm-Up 

1. 20 jumping jacks then 5 quad stretches per leg held for 5 seconds

2. 20 high knees each leg then 5 crossover hamstring stretches held for 5 seconds 

3. 20 mountain climbers then 5 deep lunge with rotation held for 5 seconds each

4. 20 pogo jumps then down-dog calf stretch, 5 each leg held for 5 seconds

Workout # 1 ( LADDER DAY )

( Perform these moves as a ladder. Do 1 of each then 2 of each then 3 of each until you have done 12 of each) Increase the reps to 14 as the top number for the ladder in week 2

Circuit 1

1A. Push-ups or modified kneeling push-ups

1B. Jump Squat or Speed Squat

1C. Reverse Ab Crunch

Once you climbed the ladder on the 3 moves above to 12 of each, rest for 2 minutes. Then begin circuit 2.

Circuit 2

2A. Hip Bridge (add weight to your lap if you have it)

2B. Seated band row

2C. Full Sit Up 

Done! 

Workout #2 (Spartan Day)

 The spartan movie "300" inspired this workout. You will do a circuit of 3 movements. You will perform 10 reps of each then 12 reps of each, 15 of each, 18 of each, 20 of each and finally 25 of each. This will equal 100 reps for each movement. As you can see, you will do 300 reps in each circuit by the time you are done. Again, it is a circuit so move from 1A to 1B, 1C then move on to the next higher rep number.  

Circuit 1

1A. Seal Jacks - 10,12,15,18,20,25

1B. Half Burpee - 10,12,15,18,20,25

1C. V-Up Sit Up - 10,12,15,18,20,25

Once you have done all your reps, take 2 minutes to rest and jump into circuit 2

Circuit 2

2A. Criss-Cross Jumping Jacks - 10,12,15,18,20,25

2B. Speed or Drop Squats - 10,12,15,18,20,25

2C. Bicycle Crunches (Count each one as a rep) 10,12,15,18,20,25

After all reps are performed you are done.