All of these exercises can be completed in your home while practicing social distancing. Only equipment you will need besides your body is a towel and a backpack with books. Reduce reps or time if needed. Challenge yourself but go at your ability level!
Cardio workout:
Beginner - 20-30 minute walk. Try to mix in some jogging.
Intermediate - walk from one telephone pole to the next and then jog to the next one. Repeat this pattern for 20-30 min.
Body Day
Warm-Up:
10 Jumping Jacks
30 second Jog in place
30 second high knees in place
30 second butt kicks in place
Repeat for a 2nd around
Superset #1:
Reps 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 (Challenge - go back down to 1!!)
Floor Push-Ups (start with body on the floor and hands to the side of your armpits. Press your body up in one solid motion to the up position)
Sit-Ups
Superset #2:
Reps 5, 5, 10, 10, FAILURE (count how many reps you can do on the failure set. Try to beat it next time you do Upper Body Day)
Elevated Push-Ups (place hands on a couch or edge of a bed. Perform a push-up so your chest soft touches the couch or bed)
Leg Raises
Superset #3:
Reps 15, 15, 15
Backpack Curls (put books or other weighted materials in your backpack. Hold the straps and perform biceps curls)
Russian Twist
Superset #4:
Time - 30 seconds, 30 seconds, 45 seconds
Decline Push-Ups (place feet on a couch or bed with hands on the floor)
Plank Up (start in a plank with your elbows on the ground. Without dropping a knee(s) move up to a push-up plank. Return back to your elbows to complete a rep)
Leg Day
Warm-Up:
10 Jumping Jacks
30 second Jog in place
30 second high knees in place
30 second butt kicks in place
Repeat for a 2nd around
Superset #1:
Reps 12, 12, 12
Body Weight Squats
Forward Lunge (each leg is a rep)
Superset #2:
Reps 12, 12, 12
Squat Jumps
Rear Lunge (each leg is a rep)
Superset #3:
Reps: 10, 10, 10
Backpack Front Squats (put books or other weighted materials in your backpack). Wear your backpack on your chest)
Lateral Lunge (each leg is a rep)
Superset #4:
Time - 30 seconds, 30 seconds, 45 seconds
Forward Hops (roll up a towel and lay in front of toes. Jump over and then backwards to the starting position. Repeat for time as fast as possible)
Lateral Hops (place towel on side of your foot. Jump over laterally and return. Repeat for time as fast as possible)
