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Staying active at Home

Most exercises are linked  to pictures, gifs, or videos for demonstrations.

At_Home_Workouts-no_equipment_required_ Card IconAt Home Workouts-no equipment required Top of Page

Getting Started


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
 

Super Ab Workout

Super Abdominal Workout

link to PDF of workout

  • 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
  • Stretching/Yoga 1

    Stretching/Yoga 2

    Cardio 1

    3 x 20 Secs.
     

    Cardio 2

    6 x 30 Secs each

    Full Body 1

    10, 20, 30, Workout
    (3 x Each)

    Full Body 2

    The 100’s AFAP- “As Fast As Possible”
    (100 Reps for each Exercise- w/ as many breaks as needed to complete)

    High Intensigy

    10 Min. EMOM- Every Minute on the Minute

    Leg Day

    3 x 1 Minute Each w/ 1 Minute rest between sets

    Core Exercises

    5 x 30 secs. Each w/ 30 Sec. rest between sets

    Play Day-indoor

    • Activity Stations

    • Animal walks (crab, bear, etc)

    • Balloon Volleyball

    • Basketball (socks/t-shirt)

    • Charades

    • Dance Party 

    • GoNoodle

    • Hot Lava

    • Hopscotch

    • Jump-rope 

    • Marble toe race 

    • Obstacle course-get creative 

    • Sock Hockey

    • Simon Says

    • Snow(Sock)ball fight  ASK YOU PARENTS FIRST!!

    • Stair workout (walk, jog, hop, push ups, dips)

    • Twister

    • Yarn Maze