posted on March 17, 2020
Alright guys, so I’ve put together a few days worth of workouts for you. Please program in your own rest day and avoid doing these workouts all 4 days in a row. Also, feel free to cherry pick and do your favorites first if you so please, just have fun with it.
If you have questions please feel free to email me at jocelyn@unionfitness.com or even reach out to me via my personal IG @jlemay or the Union Fitness Instagram account as well.
Stay healthy my friends,
Jocelyn
W1:
5 min active warm up: consider a light jog
Into: 3 rounds (easy)
10 toe touches
10 air squats
10 lunges
Core-Circuit
5 rounds:
10 sit-ups
:20 plank
10 lemon squeezers
:20 plank
10 v-ups (substitute with hollow hold)
*goal is to make everything look pretty and not rush.
Workout
FOR TIME
400m or 2:00 run
50 air squats
400m or 2:00 run
30 jumping lunges
400m or 2:00 run
20 air squats
*If you’re feeling frisky, 2 rounds for quality not time.
W2:
5 min active warm up: consider a light jog
Into: 3 rounds (easy)
10 arm circles
10 air squats
10 jumping jacks
Workout
4 ROUNDS:
60 singles or 10 squat jumps (if you don’t have a jump rope)
15 KB swings (substitute with push ups, from toes or knees based on ability)
5 – 10 burpees (pick your poison)
Cash Out
Accumulate a 5:00 – 8:00 wall sit, to make it harder – Use a small dog or child works as well.
W3:
5 min active warm up: consider a light jog
Into: 3 rounds (easy)
10 butt kicks
10 high knees
10 toe touches
Workout
4 ROUNDS
10 bench dips (get creative use your couch or something sturdy)
:20 – :30 side plank, both sides (get those hips on the floor)
10 split squats each leg (use a gallon of water to make it harder)
Cash-Out
TABATA (:20 on/:10 off)
5 rounds of:
Mountain climbers
Jumping jacks
Plank shoulder taps
Sit-ups
W4:
If you have access to a track or trail, even your own neighborhood works.
Go for a 30 – 45 min run/walk, take your dog or your kids and just get moving outside.
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