Warm up

• 2-3 rounds of 20 leg swings, 20 arm swings, 20 lateral lunges, 5 upward to downward dog.

Practice

• Air Squats: Sit back, Knees over shoes, feet flat, hands up. Perform 10 slow squats.

Workout

• Perform squats for 30 seconds, then plank for 30 seconds. Repeat 8 times. Record how many squats you accomplish.

Stretch

• 2-3 rounds of 30s in each stretch. Seated reach forward, and then to each leg.

Warm up

• 3 times though: 5 spider lunge stretches each side, 20 mountain climbers.

Practice

• Lunges: Front foot flat on ground, back knee under body, press through both front heel and back toes. Perform 10 slow and controlled lunges each leg.

Workout

• Perform Lunges for 1 minute, then high knee or tuck jumps for 1 minute. Repeat 5 times. Record how many lunges you accomplish.

Stretch

• 1 minute quad stretch each leg, then 1 minute calf stretch each leg.

Warm up

• 2-3 rounds of 20 seconds of each: Plank shoulder taps, high knees, side plank, tuck jumps.

Practice

• Seated Dips: Hands behind hips on couch, bench, or chair. Lower body slowly, press all the way up. Perform 2-3 sets of 8 dips.

Workout

• For 10 minutes repeat these 3 movements: 20 mountain climbers, 10 seated dips, 10 burpees.

Stretch

• 1 minute of child’s pose, pretzel stretch each leg, child’s pose again.

Warm up

• 2 rounds of 20 seconds each: high knees/Leg swings/mountain climbers/tuck jumps

Practice

• Sit Ups: Pillow under lower back, sit up until torso is perpendicular to ground. Tuck feet under couch for assistance. Perform 10 slow and controlled.

Workout

• For 12 minutes: 2 sit up, 2 lunges, 4 sit ups, 4 lunges, 6 sit ups, 6 lunges, and continue adding 2 sit ups and lunges each round.

Stretch

• 2-3 rounds of 30s in each stretch. Seated reach forward, and then to each leg.

Warm up

• For 5 minutes repeat 20 step ups on stair, 20 jumping jacks, 20 speed skaters.

Practice

• Jumping: 3 attempts at a max height jump touching the side a building to measure. 3 attempts at a max distance broad jump.

Workout

• Perform step or jump up to stair for 2 minutes, then perform Burpees for 2 minutes. Run or walk around block on in place for 2 minutes. Repeat 3 total times.

Stretch

• 2 rounds of 1 minute calf stretch each leg, downward dog.

Warm up

• 2-3 rounds of 20 leg swings, 20 arm swings, 20 lateral lunges, 20 plank shoulder taps.

Practice

• Air Squats: Sit back, Knees over shoes, feet flat, hands up. Perform 15 squats while holding a book for counterbalance.

Workout

• Perform 2 minutes of squats, then 2 minutes of push ups, then 1 minute of squats, then 1 minute of push ups, then 30 seconds of squats, then 30 seconds of push ups.

Stretch

• 2 rounds of 30 seconds in each stretch. Quad stretch each leg, seated reach.

Warm up

• 3 times though: 10 spider lunge stretches each side, 20 mountain climbers

Practice

• Lunges: Front foot flat on ground, back knee under body, press through both front heel and back toes. Perform 20 forward walking lunges.

Workout

• For 10 minutes repeat these 2 movements: 12 forward walking lunges, 12 sit ups.

Stretch

• 1 minute quad stretch each leg, then 1 minute calf stretch each

Warm up

• 2-3 rounds of 20 seconds of each: Plank shoulder taps, high knees, side plank, tuck jumps.

Practice

• Pike Handstand: knees of feet on couch. Hands on ground. Press up until ears are by shoulders with hips high. Hold pike or plank for 30 seconds.

Workout

• Perform 1 minute of seated dips, then 1 minute of air squats, then 30 seconds of pike or plank hold. Repeat for 4 total rounds.

Stretch

• 1 minute of child’s pose, pretzel stretch each leg, child’s pose again.

Warm up

• 2 rounds of 20 seconds each: high knees/Leg swings/mountain climbers/tuck jumps.

Practice

• V-Ups: Pillow under lower back laying down, touch toes and hands over body. Perform 10 slow and controlled.

Workout

• Perform 30 seconds of V-ups, then 30 seconds of Mountain climbers. Repeat 5 times.

Stretch

• 2-3 rounds of 30s in each stretch. Seated reach forward, and then to each leg.

Warm up

• Perform 3 rounds of 20 step ups on stair, 20 jumping jacks, 20 speed skaters.

Practice

• Jumping: 3 attempts at a max height jump touching the side a building to measure. 3 attempts at a max distance broad jump. Measure how high and how far.

Workout

• For 15 minutes repeat these movements. 20 step ups to stair, 20 Burpees, run or walk around block or in place for 2 minutes.

Stretch

• 2 rounds of 1 minute calf stretch each leg, downward dog.

Warm up

• 2-3 rounds of 20 leg swings, 20 arm swings, 20 lateral lunges, 20 plank shoulder taps

Practice

• Air Squats: Sit back, Knees over shoes, feet flat, hands up. Perform 10 slow squats facing a wall (about a foot away) with hands as high as possible.

Workout

• For 15 minutes repeat these 3 movements. 5 Push ups, 10 sit ups, 15 air squats.

Stretch

• 2 rounds of 30 seconds in each stretch. Quad stretch each leg, seated reach.

Warm up

• 2 times though: 5 spider lunge stretches each side, 20 Mountain climbers.

Practice

• Lunges: Front foot flat on ground, back knee under body, press through both front heel and back toes. Perform 10 slow and controlled forward walking lunges.

Workout

• For 10 minutes: perform as many Lunges as possible. These can be standing in place, walking forward, walking backwards, or all 3.

Stretch

• 1 minute quad stretch each leg, then 1 seated forward reach.