26 Minute Home Workouts- Week 6

Week 6! You’ve completed 6/8 weeks in the program! I’ve added a few new exercises this week. It is important to make sure your form is perfect and to perform the exercises slow and controlled. If you have any questions please reach out to me. Go kill it this week!

M – 3 Rounds

30 Band pumps leaned back/ 30 upright/ 30 leaned forward

12 Dumbbell swings

8 Each leg Step Ups

15  10 lb Squat thrusts

25 Jumping Jacks 

30 Second High knees in place 

 

T- 3 Rounds

15 Chair dips

30 Second High knees in place

15 Squats to Sumo Squats

12 Overhead Tricep Extensions 

20 Bicep curls 

20 Jumping Jacks

20 Imaginary line jumps

 

 W- 3 rounds

30 Band pumps leaned back/ 30 upright/ 30 leaned forward

10 Overhead press 

10 DB Upright Row

10 Each leg Jump Lunge

10 Each leg RDL

20 Weighted Deadlift

45 Second wall sit

 

Th – 3 rounds

15 Body Squats 

18 Jump squats

15 Bicep Curl to Shoulder Press 

30 Sit ups

20 Second ab flutters 

1 Minute plank

  F- 3 Rounds

30 second high knees in place

15 front squats 

30 mountain climbers

30 second butt kicks in place 

20 10lb RDL

10 Jump squats 

S

5 Burpees

10 Weighted Deadlifts

6 Burpees

10 Weighted Deadlifts 

7 Burpees

10 Weighted Deadlifts 

8 Burpees

10 Weighted Deadlifts 

8 Burpees

10 Weighted Deadlifts 

Su

Rest/stretch/ go for a long walk/run

 

 

26 Minute Home Workouts- Week 5

Week 5 home workouts! Remember, these workouts can be done ANYWHERE! Your home, the park, your backyard, during your 30 minute lunch break, while your kid is at soccer practice, etc. Go get it!

M – 3 Rounds

30 Band pumps leaned back/ 30 upright/ 30 leaned forward

15 Body Squats 

12 Dumbbell swings

15  10 lb Squat thrusts

30 Frog pumps

10 Each leg reverse curtsy lunge

 

T- 3 Rounds

10 Push ups- fall to your knees if needed

15 Chair dips

15 Lateral raises /15 front raises

12 Overhead Tricep Extensions 

20 Bicep curls 

20 Jumping Jacks

7 Burpees

 

 W- 3 rounds

30 Band pumps leaned back/ 30 upright/ 30 leaned forward

15 Second 10 lb front squats

10 Each leg curtsy lunge

10 Each leg hamstring raises

20 Body squats

45 Second wall sit

 

Th – 3 rounds

15 Jumping Jacks

18 Jump squats

15 Chair dips

30 Sit ups

30 Toe touches (legs up in the air)

1 Minute plank

 

  F- 3 Rounds

30 second high knees

15 front pulse squats 

30 mountain climbers

10 Each leg chair step ups

20 10lb RDL

10 Burpees 

 

S

4 Burpees

10 Weighted Deadlifts

5 Burpees

10 Weighted Deadlifts 

6 Burpees

10 Weighted Deadlifts 

7 Burpees

10 Weighted Deadlifts 

8 Burpees

10 Weighted Deadlifts 

Su

Rest/stretch/ go for a long walk/run

 

 

26 Minute Home Workouts-Week 4

WEEK 4- The halfway point! Keep rockin’ it! This week I will post myself doing these workouts on my blog. This should help if you are confused about a certain exercise or if you just need some extra motivation! 

M – 3 Rounds

30 Band pumps leaned back/ 30 upright/ 30 leaned forward

15 second jump lunge

30 second laying toe touches

15  10 lb Squat thrusts

30 Frog pumps

10 Each leg reverse curtsy lunge

15 Each leg step ups on chair

30 Second body squats (aim for 30)

 

 T- 3 Rounds

10 Push ups- fall to your knees if needed

15 Lateral raises /15 front raises

15 Deadlift holding weight

20 Bicep curls 

10 Each leg Reverse curtsy lunge

15 Chair dips

15 Overhead tricep extensions 

7 Burpees

 

 W- 3 rounds

45 Second 10 lb front squat

10 Each leg curtsy lunge

20 hip thrusters-feet elevated 

30 Body squats

30 Band pumps leaned back/ 30 upright/ 30 leaned forward

45 Second wall sit

 

T – 3 rounds

15 Each leg reverse curtsy lunge

30 Jump squats

15 Chair dips

8 Tricep push up

30 Sit ups

30 Toe touches (legs up in the air)

30 Chair jump squats

1 Minute plank

30 Band pumps leaned back/ 30 upright/ 30 leaned forward

 

 F- 4 Rounds

30 second high knees

15 front pulse squats 

30 mountain climbers

10 Each leg chair step ups

20 10lb RDL

10 Burpees 

S

3 Burpees

10 Each leg single leg hip thrust with weight

4 Burpees

10 Each leg single leg hip thrust with weight

5 Burpees

10 Each leg single leg hip thrust with weight

6 Burpees

10 Each leg single leg hip thrust with weight

7 Burpees

10 Each leg single leg hip thrust with weight

Su

Rest/stretch/ go for a long walk/run