At Home Workout

This workout will be anywhere from 30- 45 minutes depending on how many/how long of breaks you take. This is a sample of one of the workouts we do at the class I teach at the park on Fridays- which is a lower body day!

Start with a 5-10 minute warm up of ballistic exercises to warm up your body and muscles. This will prevent injury. For example, do jumping jacks, do some sprints, or jump rope. Then do some quick, light stretching like touching your toes, split squats, shoulder stretch, biceps/chest stretch, and standing hamstring stretch, just to name a few.

We'll start the workout with a tabata workout. It's a high intensity 4 minute workout. Do not take breaks during these four minutes to get the full benefits of a Tabata workout. It is 20 seconds of work and 10 seconds of rest. It's only four minutes, you can do it. ;) You get the benefits however of doing a 60 minute cardio workout!

Burpees with a jump knee tuck- 20 seconds

10 seconds rest
Jumping lunges (alternating legs)- 20 seconds
10 seconds rest
Mountain Climbers- 20 seconds
10 seconds rest
Squat jumps- 20 seconds
10 seconds
(Then we'll repeat that)

Burpees with a jump knee tuck- 20 seconds
10 seconds rest
Jumping lunges (alternating legs)- 20 seconds

10 seconds rest
Mountain Climbers- 20 seconds
10 seconds rest
Squat jumps- 20 seconds
10 seconds rest and you are DONE!

Now on to the rest of our workout:

180 degree jump squats- 20 each way, 40 total. If you're not able to jump, just quickly step back and forth.
Reverse lunge with kick- 20 each leg
Wide (or Plie) squat jump- 25 total
Repeat this (try not to take a break until you have repeated it. Then take a water break)

4 direction hops for 1 minute total, 30 seconds on each leg (I can't find a good picture to demonstrate. Just hop on one foot making a cross on the ground. Hop forward, back, left and right, repeat.)
Squat to lateral leg lifts- 20 total, alternating legs
Step ups- 20 total, alternating legs. Find anything to step up on. A park bench, a fire place, a chair, even your couch.
Repeat and then take a water break.

Plank jacks for 1 minute
Plank leg lifts- 25 each leg

Bridge lifts- 25

Repeat and then quickly grab some water and we'll move on to abs.

Mason twist (you can do this without an exercise ball)- 25 each side, 50 total

Crunches with holding your legs at 90 degrees- 25

V-Ups- 25 

(That totals 100 reps for ab work!)

Finally, do some cool down, static stretching.