(Photo/Gene Jeter/Unsplash)
Focused muscle groups:
Abs (No weights)
10 Crunches (hold at top for 1 second)
10 Side crunches each side (hold at top for 1 second)
10 Crunches legs crossed and in the air (hold at top for 1 second)
10 Crunches legs in the air feet apart (hold at top for 1 second)
20 Cannonballs
14 (x2) Deadbugs (slowly)
45 sec cherry pickers
8 sec up 8 sec down (x10) leg lifts
6” Legs up and downs 30 sec
6” Legs side to side 30 sec
30 sec plank up 30 sec plank down 45 side plank each side (no rest in between)
60 sec Superman
30 Alternating Superman
Legs (weights optional)
10 Lunges (with weights) from the ground each leg
10 Heel lifts on one leg (each leg on stairs)
20 Squat jump
10 Lunges (with weights) from the ground each leg
10 Heel lifts on one leg (each leg on stairs)
20 Star jumps
10 Lunges (with weights) step back each leg
10 Heel lifts on one leg (each leg on stairs)
20 Squat jumps
20 Jump lunges alternating
10 Heel lifts on one leg (each leg on stairs)
20 Star jumps
10 Lunges (with weights) from the ground each leg
10 Heel lifts on one leg (each leg on stairs)
20 Squat jump
10 Lunges (with weights) from the ground each leg
10 Heel lifts on one leg (each leg on stairs)
20 Star jumps
Arms (with weights)
Use weights that are suited for your training
10 Hammer curls
10 Close grip dumbbell press
15 Dumbbell row each arm
12 Bicep curls each arm on knee
10 Dumbbell presses
10 Dumbbell lateral raises
10 Dumbbell flyes
12 Biceps curls on high seat 20lbs
20 Tricep dips
12 Reverse bicep curls
10 Skull crushers
10 Push-ups wide grip
10 Close-grip push-ups
10 Chest push-ups (very wide grip)
10 Forearm wrist curls
10 Reverse forearm wrist curls
10 Front raises
Repeat arm exercises for a total of 2 sets
Full-Body Workouts by Darius:
Make sure to warm-up before every workout:
Set a time of 6 minutes
AMRAP-As Many Rounds As Possible
3 Inchworm (start standing then bend over and walk out with your hands to a high plank/pushup position. From the plank/pushup position, walk back with your hands until you are back at the starting position.)
20 Stationary power skips
10 Bodyweight squats
15 Jacks
20 High knee runs (stationary unless you have 20 yards)
Do warm up exercises in order then repeat until the time is complete
HOME WORKOUT LEVEL 1
Needs for this workout:
A sturdy chair or a bench
Space outside or a large space in your house.
A step or a box that is knee level
Basic Rules:
Complete a set of each exercise and rest for 30 seconds before going to the next exercise.
Complete all exercises from top to bottom then repeat.
Have fun
Workout Level 1: 3 Rounds
10 Chair dips
10 Pushups (start in a high plank then switch to your knees if you break form)
20 Squats
15 Crunches
10 Chair dips
20 Alternating step ups (on step or box)
10 Straight leg raises (laying on your back, raise your feet up then back to start)
HOME WORKOUT LEVEL 2
Needs for this workout:
Stopwatch or timer from your phone
Space outside or a large space in your house.
Basic Rules:
Go as hard as possible through each exercise.
Complete all exercises from top to bottom then repeat.
Record the total time to complete all rounds.
Have fun
Workout Level 2: 30 on 30 off, 3 Rounds.
Go as hard as possible for 30 seconds then rest for 30 seconds before going to the next exercise.
Alternating lunges
Pushups
Burpees
Crunches
Squat Jumps (low squat and jump as high as possible, maximum reps)
Mountain climbers
HOME WORKOUT LEVEL 3
Needs for this workout:
Stopwatch or timer from your phone.
Stairs or box (find a box or a step that is knee level)
A chair or bench for dips
Space outside or a large space in your house.
Workout Level 3: Supersets
20 Lunges with twist
20 Squat jumps
10 Pushups
15 Chair dips
20 Squats
20 Lunge jumps
20 Side lunges (start with feet together then step into the side lunge then return to start)
20 Ice skaters (side to side explosive jumps)
20 Crunches
30 Plank jacks
30 Step ups
30 Power step ups
Everyone should know the correct form for each exercise but for questions and answers try to search exercise names on YouTube or email dyoung@pds.org.