Workout of the Week Exercises

For the workout of the Week I pick 3 exercises from the list below. The amount of repetitions that I set for each exercise varies, but I usually have my students do between 10 and 20. I generally choose the 3 exercises for the week from different categories, but from time to time I might have them focus on one muscle group. The list of exercises are as follows:

Upper Body

-          Shoulder Taps

-          Push Ups

-          Modified Push Ups (on knees)

-          Dips (use a couch or chair)

-          Pull Ups

-          Clock Walk 

          - get in a push up position, walk in a circle with hands

-          Hand Walks

          - get in a push up position by an elevated surface, walk with your hands up and then
       back down

-          Donkey Kicks

-          Shadow Boxing (1 song)

Lower Body

-          Squats

-          Lunges

-          Jump Squats

-          Jump Lunges

-          Wall Sit

-          Calf Raises

-          Mountain Climbers

-          Clock Lunge
     - Lung to the front and come back up, then to the side, then backwards. Repeat with the
       opposite side for 1 rep

-          Broad Jumps (frog jumps)

Core

-          Sit ups

-          Planks

-          Side Plank

-          Rotisserie Abs
     - 10 sec front plank, then side plank, then back plank, then opposite side plank

-          Russian twist

-          Supermans

-          Flutter Kick

-          Bicycle Crunches

-      Criss Cross Flutter Kicks

Cardio / Whole Body

-          Burpees

-          Plank to Push Up

-          Jump Rope for 1 song

-          Jog for 3 minutes

-          Bear Crawl
     - Bear Crawl from 1 end of your house to the other (outside)

-          Inchworm
     - walk to push up with hands, walk back up

-          Star Jumps

            -      Tuck Jumps