ONLINE WORKOUTS:

Healthplex – Facebook 

**You should be able to access the videos throughout the week.  

Planet Fitness - Facebook

30/20/10:

30 Jumping Jacks, 20 Squats, 10 Push-ups – 30 Second Rest

30 Mountain Climbers, 20 Lunges, 10 Push-ups – 30 Second Rest

30 Pulsing squats, 20 Burpees, 10 Push-ups – 30 Second Rest

30 Bicycle Crunches, 20 Cross Jacks, 10 Push-ups – 30 Second Rest

Repeat 4 Times

5-4-3-2-1 Workout:

5 Minutes:

1 min. Jumping Jacks

1 min high knees

1 min. butt kicks

1 min. power jacks

1min. high knees

4 Minutes:

1 min. Squats

1 min. Wall sit

1 min. Jump

1min. Wall sit

3 Minutes:

1 min. Dips

1 min. Push-ups

1 min Push ups plank

2 Minutes:

1 min. Walking Lunges

1 min. Jumping Lunges

1 Minute:

1 min. Plank

Repeat 2-3 Times

She’s Got Legs Workout:

100 Squats

90 Walking Lunges

80 Mountain Climbers

70 Sumo Squats

60 Calf Raises

50 Glute Bridge Raises

40 Curtsy Lunges

30 Bench Step ups

20 Squat Jumps

10 Burpees

Repeat 2-3 Times (if you can walk)

Body Weight Circuit

30 jumping jack, 5 push-ups, 25 high knees, 7 burpees, 10 crunches, 7 squats, 5 push-ups, 10 crunches, 5 push-ups, 7 squats, 30 jumping jacks, 15 squat jumps, 5 push-ups, 25 high knees.

Fat Amy:

50 air squats, 10 burpees, 40 situps,10 burpees, 30 lunges, 10 burpees, 20 push-ups, 10 burpees, 10m bear crawls, 10 burpees, 20 push-ups, 10 burpees, 30 lunges, 10 burpees, 40 sit ups, 10 burpees, 50 air squats

Back pack Workout: Fill a back pack with books or anything you can find

1. Back pack squats 4x10

2. Back pack good mornings 4x10 – wear it on your back

3. Back pack push-ups – 3 sets to failure

4. Back pack bent over rows 4x20 – Row it to your belly, pull the backpack up

5. Back pack overhead press 3x15

6. Back pack squat jumps 5x3 – hold back pack between legs and jump

7. Arm Curls – Curl the back pack 5x20

8. Back pack Overhead Triceps-Extension – 5x20

Tabata Workout: 3 rounds (45 sec work, 15 sec rest)

Squat jumps, push-ups, alternating V-ups, lunges, dips, sit-ups, burpees, plank, mountain climbers

Cross-fit Workout: Repeat 5 times

20 squat jumps

Run 200m

20 push-ups

Run 200m

20 Burpees

Run 200m

20 Dips

Run 200m

Repeat

Recovery Day: 20 to 30 minutes – Stretch after

Run, swim, elliptical, or bicycle

Track/neighborhood sprint workout: Warm-up / agilities for 5 to 10min

1. Sprint 35sec / walk 35 sec

2. Sprint 15sec/ walk 30 sec

3. Sprint 15 sec/ Walk 30 sec

1 Minute Break

4. Sprint 15 sec/Walk 30 sec

5. Sprint 35 sec/ Walk 30 sec

6. Sprint 15 sec / Walk 30 sec

1 Minute Break

7. Sprint 15 sec/ Walk 30 sec

8. Sprint 35 sec / Walk 30 sec

9. Sprint 65 sec/ walk 60

1 minute Break

Repeat 2 to 3 times

400m/Squat Workout

Run 400m (2-2:30 if no track/measurements)

10 squats

400

20 Squats

400

30 Squats

400

40 Squats

400

30 Squats

400

20 Squats

400

10 Squats

400

Total: 2 mile + 160 Squats

50m Sprints

Sprint 50m (30sec if no measurements)

Rest 30 sec

Complete 20

Rest 3 minutes

Repeat 2-3x

Sprint/Jog Mile

Spring 30 seconds/Jog 1min

Repeat for 1 or 2 miles