ALL ABOUT FITNESS
@HOME WORKOUTS
***
Workout #1
Cardio Blast: (No equpment required)
Push ups w/knee thrust alternating legs (60 seconds)
Power jumping jacks (60 seconds)
Alternating superman from plank (60 seconds)
Burpees (60 seconds)
**Rest 1 to 2 minutes and repeat 2 to 3 more times
Optional:
Go for a 20 - 30 minute run on treadmill or outdoors
-Do 2-3 sprints for 30 -60 seconds during the run
Push ups w/knee thrust alternating legs (60 seconds)
Power jumping jacks (60 seconds)
Alternating superman from plank (60 seconds)
Burpees (60 seconds)
**Rest 1 to 2 minutes and repeat 2 to 3 more times
Optional:
Go for a 20 - 30 minute run on treadmill or outdoors
-Do 2-3 sprints for 30 -60 seconds during the run
Workout #2
Cardio Blast: (No equpment required)
Plank to push ups (60 seconds)
V splits in the push up position (60 seconds)
Ice skaters (60 seconds)
Butt kickers (60 seconds)
Lunge jumps (60 seconds)
**Rest 1 to 2 minutes and repeat 2 to 3 more times
Optional:
Go for a 20 - 30 minute run on treadmill or outdoors
-Do 2-3 sprints for 30 -60 seconds during the runn
Plank to push ups (60 seconds)
V splits in the push up position (60 seconds)
Ice skaters (60 seconds)
Butt kickers (60 seconds)
Lunge jumps (60 seconds)
**Rest 1 to 2 minutes and repeat 2 to 3 more times
Optional:
Go for a 20 - 30 minute run on treadmill or outdoors
-Do 2-3 sprints for 30 -60 seconds during the runn
Workout #3
Choose CARDIO BLAST from either Workout #1 or #2 to do.
Go for a 20 minute run on treadmill or outdoors
-Do 2-3 sprints for 30 -60 seconds during the run
***
***New***
Kickboxing Home Workout
Duck and weave (30 seconds)
Duck and weave and punch (30 seconds)
Forward shuffle w/LEFT front jab & reverse shuffle (30 seconds)
Forward shuffle w/RIGHT front jab & reverse shuffle (30 seconds)
Cross over shuffle (30 seconds)
Cross over shuffle w/cross jab (30 seconds)
Step back lunge (RIGHT foot) to front kick (30 seconds)
Step back lunge (LEFT foot) to front kick (30 seconds)
Squats with alternating side kicks (60 seconds)
Alternating knee strikes (60 seconds)
Slow squats with rapid fire punches (60 seconds)
**Rest two minutes and repeat 2 to 3 more times
Optional:
Go for a 20 - 30 minute run on treadmill or outdoors
-Do 2-3 sprints for 30 -60 seconds during the run
***
Duck and weave and punch (30 seconds)
Forward shuffle w/LEFT front jab & reverse shuffle (30 seconds)
Forward shuffle w/RIGHT front jab & reverse shuffle (30 seconds)
Cross over shuffle (30 seconds)
Cross over shuffle w/cross jab (30 seconds)
Step back lunge (RIGHT foot) to front kick (30 seconds)
Step back lunge (LEFT foot) to front kick (30 seconds)
Squats with alternating side kicks (60 seconds)
Alternating knee strikes (60 seconds)
Slow squats with rapid fire punches (60 seconds)
**Rest two minutes and repeat 2 to 3 more times
Optional:
Go for a 20 - 30 minute run on treadmill or outdoors
-Do 2-3 sprints for 30 -60 seconds during the run
***
Abs Blast Workouts
Abs Blast #1
Bicycle crunches (60 seconds)
Spiderman crunches (60 seconds)
Leg crunches (60 seconds)
Mountain climbers (60 seconds)
**Rest 60 seconds and repeat 2 to 3 more times.
Bicycle crunches (60 seconds)
Spiderman crunches (60 seconds)
Leg crunches (60 seconds)
Mountain climbers (60 seconds)
**Rest 60 seconds and repeat 2 to 3 more times.
Abs Blast #2
Toe touches (60 seconds)
Cross crunches (60 seconds)
Heel touches (60 seconds)
Thrusters (60 seconds)
**Rest 60 seconds and repeat 2 to 3 more times
Toe touches (60 seconds)
Cross crunches (60 seconds)
Heel touches (60 seconds)
Thrusters (60 seconds)
**Rest 60 seconds and repeat 2 to 3 more times
Abs Blast #3
V split crunches (60 Seconds)
Seated twists (60 seconds)
Scissor kicks (60 seconds)
Cross knee tucks in push up position (60 seconds)
**Rest 60 seconds and repeat 2 to 3 more time
***
Workout #4
Atomic push ups (60 seconds)
Prisoner JJ's (60 seconds)
Steam engines (60 seconds)
Mountain climbers (60 seconds)
Squat jumps (60 seconds)
**Rest 1 to 2 minutes and repeat 2 to 3 more times
Optional:
Go for a 20 - 30 minute run on treadmill or outdoors
-Do 2-3 sprints for 30 -60 seconds during the run
Prisoner JJ's (60 seconds)
Steam engines (60 seconds)
Mountain climbers (60 seconds)
Squat jumps (60 seconds)
**Rest 1 to 2 minutes and repeat 2 to 3 more times
Optional:
Go for a 20 - 30 minute run on treadmill or outdoors
-Do 2-3 sprints for 30 -60 seconds during the run
Workout #5
Burpees (60 seconds)
Side to side lunges (60 seconds)
Staggard push ups (60 seconds)
Russian toe touches (60 seconds)
Prisoner squats w/side abs crunches (60 seconds)
**Rest 1 to 2 minutes and repeat 2 to 3 more times
Optional:
Go for a 20 - 30 minute run on treadmill or outdoors
-Do 2-3 sprints for 30 -60 seconds during the run
Side to side lunges (60 seconds)
Staggard push ups (60 seconds)
Russian toe touches (60 seconds)
Prisoner squats w/side abs crunches (60 seconds)
**Rest 1 to 2 minutes and repeat 2 to 3 more times
Optional:
Go for a 20 - 30 minute run on treadmill or outdoors
-Do 2-3 sprints for 30 -60 seconds during the run
Workout #6
Jumping jacks (60 seconds)
Squat thrusters (60 seconds)
Cross over lunges (60 seconds)
Squats with side/lateral leg raises (60 seconds)
Square/box hops (30 seconds)
Square/box hops reverse direction (30 seconds)
**Rest 1 to 2 minutes and repeat 2 to 3 more times
Optional:
Go for a 20 - 30 minute run on treadmill or outdoors
-Do 2-3 sprints for 30 -60 seconds during the run
Squat thrusters (60 seconds)
Cross over lunges (60 seconds)
Squats with side/lateral leg raises (60 seconds)
Square/box hops (30 seconds)
Square/box hops reverse direction (30 seconds)
**Rest 1 to 2 minutes and repeat 2 to 3 more times
Optional:
Go for a 20 - 30 minute run on treadmill or outdoors
-Do 2-3 sprints for 30 -60 seconds during the run
Workout #7
In and out squat jumps (60 seconds)
Atomic push ups (60 seconds)
Step back lunge w/RIGHT front leg raise (30 seconds)
Step back lunge w/Left front leg raise (30 seconds)
Squats with alternating straight side leg raises (60 seconds)
Mountain climbers (60 seconds)
Scissor jacks (60 seconds)
**Rest 1 to 2 minutes and repeat 2 to 3 more times
Optional:
Go for a 20 - 30 minute run on treadmill or outdoors
-Do 2-3 sprints for 30 - 60 seconds during the run
Atomic push ups (60 seconds)
Step back lunge w/RIGHT front leg raise (30 seconds)
Step back lunge w/Left front leg raise (30 seconds)
Squats with alternating straight side leg raises (60 seconds)
Mountain climbers (60 seconds)
Scissor jacks (60 seconds)
**Rest 1 to 2 minutes and repeat 2 to 3 more times
Optional:
Go for a 20 - 30 minute run on treadmill or outdoors
-Do 2-3 sprints for 30 - 60 seconds during the run