26 Minute Home Workouts-Week 2

M – 3 Rounds

30 band pumps leaned back/ 30 upright/ 30 leaned forward

30 Sumo squats with resistance band on

1 minute plank

30 second imaginary jump rope

25 10 lb squat thrusts

30 Frog pumps

10 each leg Reverse curtsy lunge

15 each leg step ups on chair

RDL for 30 seconds- slow and controlled

 

 T- 3 Rounds

10 push ups- fall to your knees if needed

15 Lateral raises /15 front raises

10 each leg reverse lunge hold weights

25 jump squats

30 Mountain climbers

10 each leg Reverse curtsy lunge

15 Chair dips

30 toe touches

6 burpees

 

 

W- 4 rounds

45 Second 10 lb front squat

15 10 lb sumo deadlifts

45 second 10 lb front squat

30 second frog pumps

30 Body squats

30 band pumps leaned back/ 30 upright/ 30 leaned forward

30 second wall sit

 

T – 4 rounds

1 minute wall sit

30 jump squats

30 seconds jumping jacks

30 sit ups

30 toe touches (legs up in the air)

1 minute plank

30 band pumps leaned back/ 30 upright/ 30 leaned forward

 

F- 4 Rounds

30 second high knees

10 push ups- go to knees if needed

15 10lb squat thrusts

20 each leg Chair step ups

15 10lb RDL

10 each leg Reverse curtsy lunge

20 Jumping lunges

 

S

6 Burpees

16 10lb DB dead lifts

6 Burpees

15 10lb DB deadlifts

6 Burpees

14 10lb DB deadlifts

6 Burpees

113 10lb DB deadlifts

6 Burpees

30 frog pumps

 

Su

Rest/stretch/ go for a long walk/run

 

 

 

 

 

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