Quick Trail
If you’re short on time, this is a quick trail that involves the largest muscle groups…which burns more energy. Walk or jog a figure 8 pattern in gym…sprint diagonals. Complete exercise, then repeat.
Lunges 2 laps
Squats 2x20
Step Up 2x20
Beginner
Walk a lap outside gym hallway; then complete the exercise in the gym. Continue this pattern throughout workout. (ex: 1 lap, wall push ups, 1 lap, ½ squats,…)
Arm Circles 2x40
Bug 2x20
Half Squat 2x20
Wall Push Ups 2x20
-stand with arms out to side…parallel to floor
-make small circles with hands
-continue…arms straight
-position yourself on hands & knees on floor
-tighten stomach muscles to keep proper alignment in spine
-with head neutral, raise right arm & left leg to a parallel position with floor
-body should be in straight line
-then, raise left arm & right leg….continue to repeat
-stand with feet shoulder width apart
-bend knees to apx. 120 degrees; then stand to straighten
-repeat
-lean against wall with hands
-place feet 2-3 feet away from wall
-bend arms & push straight…like a push up motion
-repeat
Intermediate
Start by walking one lap in hallway outside of gym, then jog a lap inside gym. Complete an exercise, then start laps again. (ex: 1lap walk, 1lap jog, knee push ups, 1lap walk…)
Altenate Arms 2x20
Knee Push-ups 2x20
Plank 2x30sec
-push up position…body straight
-keep head neutral
-lift right arm straight to ear & left leg up, then lower
-alternate to other arm & leg
-repeat
-keep body in a straight line with knees on floor
-tighten abs & gluts to keep belly high & butt low (push up position)
-bend arms to lower body… push arms straight
-repeat
-hold a push up position while on elbows (or hands)
-always remember…belly high & butt low à*This keeps your back safe.
Squat 2x20
Wall Sit 2x30sec
Lunge --1 lap around gym
-sit to touch bleachers; then stand
-repeat
-keep knees bent @ 90 degree angle, & back flat against wall
-hold position
-step forward to bend back knee to floor (1 inch from floor)
-always keep chest up tall
-alternate & repeat
Advance
Walk 1 lap around hallway outside of gym, then figure 8 in gym…complete 3 times. In the figure 8, sprint diagonals and jog on sides. Complete 1st set of exercises; then repeat walk/run…
Decline Push-ups
Incline Push-ups
Lunge Skip
Single Leg Squat
Squat Jump
Tuck Up
Step Up
1st set of Exercises-
Push up 2x10
Fitness push up 2x7
Decline push up 1x15
Incline push up 1x15
2nd set of Exercises-
Plank 2x1min.
Alternate arms 2x30
Tuck ups 2x25
Hanging leg lifts 2x10
3rd set of Exercises-
Lunge skip 2 laps in gym
Squat jump 2x20
Step ups with hop 2x10
Wall sit 1 min.
4th set of Exercises-
Chin ups 2x10
Assisted chin ups 2x10