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01

​  1 Minute Warm Up 

  1. 30 Seconds Push-ups on Wall or counter; 10 Seconds Rest

  2. 30 Seconds Reverse Grips Push-ups on Wall or Counter; 10 Seconds Rest

  3. 30 Seconds Jumping Jacks; 10 Seconds Rest

  4. 30 Seconds Reverse Lunges; 10 Seconds Rest

  5. 30 Seconds Side Squats; 10 Seconds Rest

  6. 30 Seconds High Knees; 10 Seconds Rest

  7. 30 Seconds Bridge; 10 Seconds Rest

  8. 30 Seconds Cross over Crunches; 10 Seconds Rest 

  9. 30 Seconds Wall Plank; 10 Seconds Rest

 

30 Seconds Rest

Repeat x3

10 Minute Stretching, top to bottom

02

 

 

 

 

 

 

Half Mile to One Mile Walk Depending on Level of Comfort 

10 Minute Stretching, top to bottom

03

​  1 Minute Warm Up 

  1. 30 Seconds Diamond Push-ups on Wall or Counter; 10 Seconds Rest

  2. 30 Seconds Push-Ups on Wall or Counter; 10 Seconds Rest

  3. 30 Seconds Alternating Punches; 10 Seconds Rest

  4. 30 Seconds Squats; 10 Seconds Rest

  5. 30 Seconds Lunges; 10 Seconds Rest

  6. 30 Seconds Butt Kicks; 10 Seconds Rest

  7. 30 Seconds Leg Lifts; 10 Seconds Rest

  8. 30 Seconds Crunches; 10 Seconds Rest 

  9. 30 Seconds Wall Plank; 10 Seconds Rest

 

30 Seconds Rest

Repeat x3

10 Minute Stretching, top to bottom

04

 

 

 

 

 

 

10-20 Minute Jog depending on your ability

10 Minute Stretching, top to bottom

05

​  1 Minute Warm Up 

  1. 30 Seconds Push-Ups on Wall or Counter; 10 Seconds Rest

  2. 30 Seconds Pike Push-Ups on Wall or Counter; 10 Seconds Rest

  3. 30 Seconds Arm Circles; 10 Seconds Rest

  4. 30 Seconds Reverse Lunges; 10 Seconds Rest

  5. 30 Seconds Squats; 10 Seconds Rest

  6. 30 Seconds Jump Ropes; 10 Seconds Rest

  7. 30 Seconds Reverse Crunches; 10 Seconds Rest

  8. 30 Seconds Bridge; 10 Seconds Rest 

  9. 30 Seconds Star Plank on Wall; 10 Seconds Rest

 

30 Seconds Rest

Repeat x3

10 Minute Stretching, top to bottom

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