Need a workout but don’t have a gym?

CO-ED Total Body Beginner, 2 – 3 days per week (35 min)

Tools of the trade: One role up exercise mat (yoga mat), one exercise band with handles (…tension red or medium), and a Buddy (more fun). Workouts for Home and Travel BT

 

Standing Wide Leg stretch (hold for 20 seconds x 3)

Standing Single Leg runners stretch for quads x 20ct

Butterfly Stretch x 20ct. (Seated on your mat pulling heals towards you)

10 inch arm circles x 30 (moderate speed)

Rear Shoulder (Pull each arm close & across chest stretching the rear delts x 10 ct. ea.

Triceps stretch x 10 ct. ea. (Elbow bent over head pressing gently with other hand)

Jumping Jacks x 15-25 ct

Pushups (standard / modified) x 15 or 20

Band Biceps Curls x 15 or 20

Band Kickbacks x 15 or 20

Deep knee bends,  Lunge x 10, 10, 10ea side

Air Chair x 20 or 35seconds or ct..

Jumping Jacks x 25 ct

Pushups (standard / modified) x 15 or 20

Band Biceps Curls x 15 or 20

Band Kickbacks x 15 or 20

Deep knee bends,  Lunge x 10, 10, 10ea side

Air Chair x 20 or 35seconds or ct..

Jumping Jacks x 25 ct

Pushups (standard / modified) x 15 or 20

Band Biceps Curls x 15 or 20

Band Kickbacks x 15 or 20

 

WATER 3 MINUTES

March in place (Knees to waist) x 30 steps

Air chair x 15 seconds

March in place (Knees to waist) x 30 steps

Air Chair x 15 seconds

March in place (Knees to waist) x 30 steps

Air chair x 15 seconds

Buddy (Band) Backs x 20 (Double bands one person at a time)

Band (one knee)  military presses x 10-15 (Seated for modification)

Buddy Side Laterals x 15ea (one persona at a time)

(can be done individually with band by adjusting band length)

Buddy (Band) Backs x 20 (Double bands one person at a time)

Band (one knee)  military presses x 10-15 (Seated for modification)

Buddy Side Laterals x 15ea (one persona at a time)

3 second Crunches x 10 (hold at the top for 3 seconds)

V-sit x 30 seconds (balancing on your bottom with legs and torso up off floor. 

Scissor Kicks x 15ea. (Knees locked full range of motion)

Jack Knife x 15 (Modified version feet in the air and touch toes)

Buddy (Band) Backs x 20 (Double bands row one person at a time with partner holding other end of band)

Band (one knee) military presses straight overhead x 10-15 (seated for modification)

3 second Crunches x 15-20 (use exercise ball for back support)

One minute rest

3 second Crunches x 15-20 (use exercise ball for back support)

One minute rest  FINISH WITH: Beginning stretches (optional)

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