Week 1: Full body workout with focus on glutes and legs.
1. Mountain Climbers
2. Mountain Climber Cross Overs
3. Reverse Slide Lunge + Side Lunge
4. Single Leg Circle Rotations
5. Pelvic Thrust Slides
6. Alternating Push-up Up Lateral Slides
Do each exercise for 1 min. Rest for 30 seconds & Repeat set 3-4 times. This can be done with a small towel, paper towel, paper plate on a kitchen floor or basketball court.
Week 2 – Core & Waistline
1. Crunch Knee Tucks
2. Sit Up/Knee Tuck/Russian Twist
3. Supine Toe Touches
4. Lateral Alternate Leg Lowers
5. Weighted Sit Up / Underleg Clap
6. Weighted Knee Tucks
7. Prone Slider Knee Tuck .
Complete for 20 reps each for 2-3 rounds total for a tight core workout! 5lb – 10lb weight recommended
Week 3: ANKLE RESISTANCE BAND WORKOUT –
Legs, Abs, & Glutes
1) Squat + Lateral Raise
2) Straight Leg Lateral Extensions + Kick Backs
3) Straight Leg Prone Alternating Leg Extensions
4) Straight Leg Lying Lateral Raises
5) Lying Adductor Raises
6) Lying Knee Tucks + Adductor Extensions
7) In n Outs .
Complete each exercise for 1 min with 30 seconds rest in between for 3-4 rounds!!! .
*This routine can also be completed without resistance bands for a great workout and you’ll definitely still feel the burn. But for greater effectiveness and a greater challenge, ankle bands will take your workout to a whole new level!!! Your legs, Glutes and abdominals will definitely be ready for di road!!!
Week 4- Agility Ladder
1. Traveling Squat Jacks
2. Traveling Switch Lunges
3. Front In n Out Hops
4. Lateral In n Out Hops
5. Hand Walks w/ Mountain Climbers
These exercises can be done along a sidewalk or any open space. You you can use your imagination and make believe the ladder to complete these exercises.
Complete 10 reps forward and back of each for a total of 6-8 rounds of the 5 exercises.
Make sure to warm up 5 min jog and complete dynamic stretching prior to workout!
Week 5: Core, legs, full body.
Side to Side Lateral Hops
Straddle High Knees
Cross Over Push Ups
Front Hops + 180 squat hop
Ins n Outs .
Complete each for 1 min straight for 3-4 rounds!
1. Side to Side In n Outs
2. Russian Twists (weighted)
3. Plank Up Downs
4. Sit Ups (weighted)
5. Plank + Bird Dog
6. Star Jump + Weighted Ball Slam .
Complete 1 min of each with 30 seconds break for 3-4 rounds total.
Use any type of weight for exercises 2 and 3 that’s approximately 5-10lb.
It can be a gallon of water, a small back pack etc.
For exercise 6, the weighted Ball Slam can me done with anything with a little weight to it that won’t burst.
For example, I’ve used a securely sealed sack of rice before.