Workouts

At Home Workouts

Your Exercise “Menu”

Total Body/Cardio

• Tuck Jumps
• Burpees
• Mountain Climbers
• Inch Worm
• Bear Crawl

Lower Body

• Lunges (front, side, or back)
• Squats (regular, plie’ or pistol)
• Single-legged Deadlifts
• Standing Calf-Raises
• Bridge

Upper Body

• Push-Ups
• Bench/Chair Keps
• Punches (jabs, cross, hooks or uppercuts)

Core

• Supermans
• Crunches
• V-Sits
• Bicycle Crunches
• Plank (forearm or push-up)
1. Pick your exercises. Choose up to 15 moves from the list below.
2. Pick your work to rest ratio (sample ratios in seconds)
   1. 30/30
   2. 40/20
   3. 45/15
   4. 50/10
3. Set Up your space, including your timer (if needed) and tunes for motivation.
4. Warm-Up for five minutes. Your intervals will be aggressive nature, so don’t jump into your workout cold.
5. Crush it?

1. Cool Down. Walk on the spot until your hear rate comes down, then stretch for five minutes.

Resource: Oxygen Magazine, June 2013, page 128

How to: One to three times per week, do the following exercises in the order listed. Repeat the five rounds in total, with one minute of rest between each.

• 30 jumping jacks
• 10 push-ups
• 25 high knees
• 7 burpees
• 15 crunches
• 10 jump squats
• 10 push-ups
• 15 crunches
• 10 push-ups
• 10jumps squats
• 30 jumping jacks
• 1-minutes wall sit
• 10 push-ups
• 20 high knees
• 1 minute rest and repeat

Resourse: Oxygen Magazine June 2013 page 36