Free Workouts

Workout #1 - Legs

Warm up:

20 bridges (see video)

20 jumping jacks

20 seconds of running in place/ marching in place

Work out:

3 rounds for time:

20 Squats (modify to standing up and sitting down out of a chair)

20 sit ups

20 clam shells (see video)

20 foot lateral band walk (see video)

Cool down with a 5 minute walk

Work out 2- Arms

Warm up:

10 wall angels (see video)

10 jumping jacks

10 bilateral external rotations (see video)

Work out:

3 rounds for time:

20 Bicep curls

15 mountain climbers

10 push ups

5 burpees

1 minute run in place

Work out 3- Cardio

3 round for time:

Run up and down stairs x 10

20 Jump lunges

15 dips

10 burpees

15 sit ups

20 jump squats

See Video

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Doctor of Physical Therapy

Integrative Nutrition Health Coach  |  Fitness Coach

Tel: (314) 749-9330