It is in times like these that we all need to band together. So we have decided to post some daily workouts to do in your home so you can keep stress low, keep fitness and immune building a priority and still get to hang with us a bit. Below is our first workout on this St. Patricks Day!
The Forward Workout of the Day:
Perform the following exercise circuit for one of the following time intervals:
(Exercise rarely) Level 1 - :20 of work/:40 of rest
(Exercise occasionally) Level 2 - :30 of work/:30 of rest
(Exercise often) Level 3 - :40 of work/:20 of rest
This will allow you to choose the duration of each interval based on your level of conditioning.
Perform the entire workout for the following time duration based on your fitness level.
Level 1 - 16 min - this will be 4 times through the circuit
Level 2 - 20 min - this will be 5 times through the circuit
Level 3 - 24 min - this will be 6 times through the circuit
Exercise 1 - Mountain Climber
Level 1 - Inclined and Marching
Level 2 - Flat and Marching
Level 3 - Flat and Running
Exercise 2 - Squat
Level 1 - Squat to chair
Level 2 - Squat - Bodyweight - no assistance
Level 3 - Squat - Tempo (3/1/2)
Level 4 - Squat - Jump
Exercise 3 - Plank Hold
Level 1 - Inclined w/Straight Arms
Level 2 - Flat w/Straight Arms
Level 3 - Flat include shoulder taps
Exercise 4 - Burpees
Level 1 - Inclined and step back with worm
Level 2 - Flat and Step back with worm
Level 3 - Flat with Jump Back with worm or push-up
A great App to use for these interval workouts is called FlexTimer. It is easy to use and works with Android and iPhone. You can also include the kiddos by inviting them to participate in the exercises, or helping to time you and count reps. Have fun and be creative!