At home workout

At home workout- no equipment Warm up: make sure to do some sort of light cardio for 5-10 minutes before starting the workout. I also had everyone start holding a plank for 30 seconds to condition us for the plank hold assessment at the end of the semester Workout: For both days we did each exercise for 1 minute. Try to only take a 30 second break between each one, then after the 1 minute, active recovery/cardio section, take a 1 minute break before starting the 2nd half Tuesday's modified workout: - mountain climbers: not about speed; really focus on the crunch and hold as you bring the knee into the chest - penguins: starting position is on your back, legs bent, arms straight along side. Contract your side ab muscle (obliques) in order to move to hand to touch the ankle. - elbow plank leg pulses - single leg bicycle: starting position is lying on back , feet on floor and knees bent at 90, extend one leg, then bend it in while reaching with the opposite elbow to touch it. switch legs at 30 second - regular bicycle crunches *1 minute squat jumps* ***BREAK*** Do the whole thing again! :) *1 minute quick feet instead of squat jumps* Thursday's modified workout: - walking push ups: walk your hands over to one side them push up before walking over to the next - bird dog balance: lift one leg and opposite arm from an all fours starting position; keep core tight and engaged to maintain balance (on a BOSU ball this is quite tricky!) - full body plank hold * 1 minute cardio mountain climbers: this time think about bringing the knees to the chest as fast as you can* ***BREAK*** - body crawl: start in elbow plank. Transition to full body plank one arm at a time, then go back down to your elbows on arm at a time - side plank holds: switch at 30 seconds; for an added challenge you can dip the hip toward the ground and initiate from the core to bring it back up - back extension: starting position is lying on stomach. Arch back up and hold for 3 seconds before coming back down.

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Transcript of At home workout

At home workout- no equipment

Warm up: make sure to do some sort of light cardio for 5-10 minutes before starting the workout. I also had everyone start holding a plank for 30 seconds to condition us for the plank hold assessment at the end of the semester

Workout: For both days we did each exercise for 1 minute. Try to only take a 30 second break between each one, then after the 1 minute, active recovery/cardio section, take a 1 minute break before starting the 2nd half

Tuesday's modified workout:

- mountain climbers: not about speed; really focus on the crunch and hold as you bring the knee into the chest- penguins: starting position is on your back, legs bent, arms straight along side. Contract your side ab muscle (obliques) in order to move to hand to touch the ankle.- elbow plank leg pulses- single leg bicycle: starting position is lying on back , feet on floor and knees bent at 90, extend one leg, then bend it in while reaching with the opposite elbow to touch it. switch legs at 30 second- regular bicycle crunches

*1 minute squat jumps*

***BREAK***

Do the whole thing again! :)*1 minute quick feet instead of squat jumps*

Thursday's modified workout:

- walking push ups: walk your hands over to one side them push up before walking over to the next- bird dog balance: lift one leg and opposite arm from an all fours starting position; keep core tight and engaged to maintain balance (on a BOSU ball this is quite tricky!)- full body plank hold

* 1 minute cardio mountain climbers: this time think about bringing the knees to the chest as fast as you can*

***BREAK***

- body crawl: start in elbow plank. Transition to full body plank one arm at a time, then go back down to your elbows on arm at a time- side plank holds: switch at 30 seconds; for an added challenge you can dip the hip toward the ground and initiate from the core to bring it back up- back extension: starting position is lying on stomach. Arch back up and hold for 3 seconds before coming back down.

*1 minute of squat jump or quick feet*

**** ALL DONE ****