Staying active at Home
Most exercises are linked to pictures, gifs, or videos for demonstrations.
At Home Workouts-no equipment required
20 Knee hugs
20 Crunches
15 Leg Raises
10 Crunches
10 Jack Knife
10 Crunches
10 Twist Crunches each side
20 Crunches
10 Jack Knife
20 Sit ups
10 Crunches
15 Twist Crunches each side
10 Crunches
10 Jack Knife
15 Straddle Sit-ups
10 Jack Knife
20 Crunches
20 Leg Raises
10 Jack Knife
10 Hold Crunches (3 seconds)
20 Crunches
15 Leg Raises
20 Twist Crunches
20 Straddle Sit-ups
15 Jack Knifes
30 second bent arm plank
30 second right side plank
30 second left Side plank
30 second Reverse bent arm plank
At Home Workouts-no equipment required ![]()
Getting Started
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2 X 15 Jumping Jacks
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30 sec. Straight Arm Plank
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20 sec. Side plank (each)
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2 x 10 Knee Tucks
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3 x AMAP Pushup
AMAP=As Many As Possible
Agility Ladders
DIY-Agility Ladders can be drawn with sidewalk Chalk, taped on the floor, or made with duct tape. (approximately 15 feet long with 20 in. boxes)
Straight Through
Butt Kicks
One Foot Hop
Hop Scotch (out/in)
In-In-Out-Out
Lateral Through
Whole Body
Sideways Plank walk
Super Ab Workout
Super Abdominal Workout
link to PDF of workout
Stretching/Yoga 1
Hold each 30-60 seconds
Stretching/Yoga 2
Hold each 30-60 seconds
- Triangle
- Twisting Sage
- Seated side bend
- Warrior 2
- Side Arm Balance
- Dragonfly
- Reclining Pigeon
- Shoulder Stand
- Boat
- Monkey
- King Pigeon
- Crescent
Cardio 1
3 x 20 Secs.
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Jog in place
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High knees
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Jog in place
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Butt kicks
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Jog in place
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Jog in place
Cardio 2
6 x 30 Secs each
- Jumping Jacks
- Skier Jumps
- Jog in place
- High knees
- Butt Kicks
- Fast Feet
- Bonus Burpees (1 Set of 20 reps)
Full Body 1
10, 20, 30, Workout
(3 x Each)
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10 Burpees
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10 Push-up
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20 Curl-ups
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30 Sec. Supermans
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30 secs. Forearm Plank
Full Body 2
The 100’s AFAP- “As Fast As Possible”
(100 Reps for each Exercise- w/ as many breaks as needed to complete)
- Squats
- Hand Release Push-ups
- Dips
- Scissor hops
- Bent over rows w/ weighted backpack
- Biceps curls w/ weighted backpack)
High Intensigy
Leg Day
3 x 1 Minute Each w/ 1 Minute rest between sets
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Jump Rope
Core Exercises
5 x 30 secs. Each w/ 30 Sec. rest between sets
- Standing Elbow to Knee
- Back Extensions
- Skydivers
- Front Plank
- Single Leg Plank
- Side Plank
- Side Plank with Knee
- Side Plank with Extension
- Push up Hold
- Shoulder Taps
- Walk Outs
- Slow Mountain Climbers
- Cross Body Mountain Climbers
- Up and Down Dog
- Dirty Dogs
- Dead But
- Scissors
- Mountain Climber Push Ups
- Cross Overs
- Plank to Push Up
- Cross Body Extension
Video Workouts
Video Workouts![]()
Equipment Workouts
Equipment Workouts![]()
Dumbbell (hand weights)
Dumbbell Workouts
Resistance band Training
Pull up bar
Other Equipment
Play Day-indoor
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Activity Stations
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Animal walks (crab, bear, etc)
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Balloon Volleyball
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Basketball (socks/t-shirt)
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Charades
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Dance Party
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Hot Lava
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Hopscotch
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Jump-rope
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Marble toe race
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Obstacle course-get creative
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Sock Hockey
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Simon Says
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Snow(Sock)ball fight ASK YOU PARENTS FIRST!!
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Stair workout (walk, jog, hop, push ups, dips)
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Twister
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Yarn Maze
