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Warm-up! Circuit (45 seconds each exercise with 15 second rest. Perform each round twice)  Plie Squat  Staggered Pushups (One arm is performing a tricep pushup while the other is performing a standard pushup. Do these on one side and then next round do them on the other.)  Left Side Needle Plank  Ski Jumps Repeat Round x 2  Curtsy Lunge (Do these on one side and then next round do them on the other.)  Push-Ups  Right Side Needle Plank  High Knees Repeat Round x 2  Calf Raises  Arm Speed Bags (Do these on one side and then next round do them on the other.)  Plank Hip Drops  Jumping Jacks Repeat Round x 2  Hip Bridge
IYTW Formation (Perform each "letter" for 10 seconds.)  Bird-Dog (Do these on one side and then next round do them on the other.)  Mountain Climbers Repeat Round x 2
Stretch!
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Warm-up! Circuit (45 seconds each exercise with 15 second rest. Perform each round twice.)  Plie Squat with Shoulder Press  Staggered Pushups (One arm is performing a tricep pushup while the other is performing a standard pushup. Do these on one side and then next round do them on the other.)  Left Side Plank Needle with Weight  Speed Skaters Repeat This Round x 2  Curtsy Lunge with Bicep Curl (Do these on one side and then next round do them on the other.) Push-Ups  Right Side Plank Needle with Weight  Lunge Jumps Repeat This Round x 2  Calf Raises with Weights Plank Hip Drops  Bent Over Row  Burpees Repeat This Round x 2  Hip Bridge with Weight  Bird-Dog (Do these on one side and then next round do them on the other.)  Triceps Kickbacks  Cross Body Mountain Climbers Repeat This Round x 2 Stretch!
Perform #1 once a week and #2 once a week with an option to perform one of them again (or do yoga). Space bodyweight workouts out with at least one day in between. Example: Mon- bodyweight workout, Tuesday - walk, Wednesday - bodyweight workout, Thursday - bike, Friday - yoga. Each exercise will be performed for 60 seconds. Beginners - 1 set, Intermediate - 2 sets, Advanced - 3 sets. Go through all exercises (of either #1 or #2) and then repeat for desired set amount. You don't need much recovery time in between exercises or sets so this workout with 3 sets should be completed in about 30 minutes. Don't forget to warm-up, cool-down and stretch. Message me with any questions! #1  Reverse Lunges (alternating legs)  Wall Push-ups  Sumo Squats w/ Calf Raises  Shoulder Pulls  Squats  Triceps Dips  Heel Slides (alternating legs)  Bird Dog (30 sec each side)  Cat Cow #2  Lunges/Walking Lunges (alternating legs)  Wall Triceps Push-ups  Calf Raises  Shoulder circles (30 sec each direction)  Wall Sit
 Heel Drops (alternating legs)  Bridge Cat Cow |
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Elena McCown, LLC Health Coach in Franklin, TN