​  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

​

 

 

 

 

 

 

Half Mile to One Mile Walk Depending on Level of Comfort 

10 Minute Stretching, top to bottom

​  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

 

 

 

 

 

 

10-20 Minute Jog depending on your ability

10 Minute Stretching, top to bottom

​  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