Workouts for Monday through Friday
Repetition Levels:
Warm: 1-3 sets
Hot: 5 sets
Sizzling: 7 sets
You choose your pace. Concentrate on form and not speed!
Welcome Back!
Click the + to view each exercise.
Monday
Warm Up (30 sec each)
- Slow squats
- Torso rotations
- Side to side single leg alternating hops
- Arm circles forward/back
Main Set
25 Alternating knees to elbows
25 Flutter kicks
25 Planks with heel lift
25 Jumping jacks
25 Head/body jabs (Right then left)
20 Squat with lateral leg lift
Rest 1-2 minutes in between sets.
Tuesday
Warm Up (30 sec each)
- Run in place
- Hip circles (switch directions)
- Butt kicks
- Easy side lunge
Main Set
20 Air Jacks
20 Alternating Front kicks (jump option)
20 Squat Jumps
20 Repeater knees (Right then Left)
20 Backward stepping lunges
20 Mountain climbers
Rest 1-2 minutes in between sets.
Wednesday
Warm Up (30 sec each)
- High Knees
- Jumping Jacks
- Hip Circles
- Bent Over Twist
Main Set
20 Bicycle Crunches
Hollow-body Rock hold for 30 sec
Jog in place for 30 sec
20 Side Planks (right then left)
20 sec plank
20 Marching Hip Bridge
Rest 1-2 minutes in between sets.
Legs Thursday
Warm Up (30 sec each)
- Jog in place
- Mountain climbers
- High-knee jogging
Main Set
10 pushups
20 air jump rope (or w/ jump rope, if available) (medium pace)
20 air jump rope (fast paced)
10 burpees
20 air jump rope (medium pace)
30 butt kicks
15 glute bridges
Rest 1-2 minutes in between sets.
Full Body Friday
Each Friday workout will feature a special running workout to prepare for the Chinatown YMCA's 43rd Annual CCHP Chinese New Year Run, Year of the Ox. For more info check out https://www.ymcasf.org/CNYrun. Online registration ends 3/7/21.
Warm Up (30 sec each)
- Jog In Place
- Mountain climbers
- Superman Exercises
- Grapevines
Main Set
10 forward lunges
Plank for 30 seconds
10 squats
10 backwards stepping lunges
Plank for 1 minute
10 squat jumps
Plank for 30 seconds
20 glute bridges
10 plank rotations
Rest 1-2 minutes in between sets.
Don't Forget To Stretch!
Below is a stretch routine to incorporate into your workouts.
Thank you for all your suggestions!
Shoulder stretch
Child's pose
Downward facing dog
Seated figure 4
Seated straddle
