Monday, September 14, 2020 (W.O.D) WORKOUT OF THE DAY
Air Squat: Today's Goal (100 Air Squats)
-Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out.
-Bend your knees, lowering your hips deeply. Bring your thighs parallel to the floor, and bend your elbows, keeping body weight back on your heels.
-Rise back up, straightening your legs completely, squeezing your glutes at the top of the movement to get the most out of the exercise.
-This counts as one rep
-4 SETS, 25 REPETITIONS, REST 1 MIN in between sets.
-Stand with your feet slightly wider than your shoulders, feet parallel or toes slightly turned out.
-Bend your knees, lowering your hips deeply. Bring your thighs parallel to the floor, and bend your elbows, keeping body weight back on your heels.
-Rise back up, straightening your legs completely, squeezing your glutes at the top of the movement to get the most out of the exercise.
-This counts as one rep
-4 SETS, 25 REPETITIONS, REST 1 MIN in between sets.
Tuesday, September 15, 2020 (W.O.D) WORKOUT OF THE DAY
Forward Lunge: Today's Goal (20 Repetitions Right/Left Leg)
-Stand with feet together and hands clasped in front of chest or on hips.
-With core engaged, take a large step forward with the right foot, lowering into a lunge until both knees form 90-degree angles.
-Push off the middle of the front to step right foot back next to left and return to starting position.
-Alternate/Switch Legs.
-This counts as one rep.
Wednesday, September 16, 2020 (W.O.D) WORKOUT OF THE DAY
Side/Lateral Lunge: Today's Goal (20 Repetitions Right/Left Leg)
-Start by standing tall with your feet parallel and shoulder-width apart.
-Your back should be straight and your weight on your heels.
-Take a big step to the side and, ensuring you keep your torso as upright as possible, lower until the knee of your leading leg is bent at around 90°, keeping your trailing leg straight.
-Push back up and return to the starting position.
-Start by standing tall with your feet parallel and shoulder-width apart.
-Your back should be straight and your weight on your heels.
-Take a big step to the side and, ensuring you keep your torso as upright as possible, lower until the knee of your leading leg is bent at around 90°, keeping your trailing leg straight.
-Push back up and return to the starting position.
Thursday, September 17, 2020 (W.O.D) WORKOUT OF THE DAY
Sit Ups: Today's Goal (25 Repetitions)
-Lie on your back on the floor or a soft surface i.e Ab, yoga mat.
-Put your hands across your chest or next to your sides, but NOT behind your neck.
-Bend your hips and waist to raise your body off the ground.
-Lower your body back to the starting position.
-Return to start position.
-This counts as one rep.
-Lie on your back on the floor or a soft surface i.e Ab, yoga mat.
-Put your hands across your chest or next to your sides, but NOT behind your neck.
-Bend your hips and waist to raise your body off the ground.
-Lower your body back to the starting position.
-Return to start position.
-This counts as one rep.
Friday, September 18, 2020 (W.O.D) WORKOUT OF THE DAY
Push Ups or Modified Push Ups: Today's Goal (25 Repetitions)
-Get in the correct push up starting position by setting your palms on the floor just outside the width of your shoulders with your fingers pointed straight ahead.
-Begin with your arms extended and all your weight on your hands and toes with your feet flexed.
-Your torso/upper body and thighs should create a straight line.
-As you bend your elbows to lower your body toward the floor, remember to keep your abdominal/stomach muscles engaged. Once your elbows are bent to 90 degrees, straighten them again to raise your body back up and complete the rep.
-Return to start position.
-This counts as one rep.
Monday, September 21, 2020 (W.O.D) WORKOUT OF THE DAY
Running In Place: Today's Goal (4 Sets: 1 Minute Duration, Rest 30 Seconds)
-Bring your knees up as high as you can with each step.
-Try not to lean back
-Stay on the balls of your feet
-Focus on lifting your knees up and down rapidly.
-To increase the intensity, increase the tempo and increase the amount of knee lift.
-Duration 1 minute, Rest 30 seconds.
-Repeat and Complete 4 Sets.
Tuesday, September 22, 2020 (W.O.D) STRETCHING & WORKOUT OF THE DAY
Stretching, Jumping Jacks, & Abdominal Workout:
Today's Goal (3) Rounds (50 Jumping Jacks, 20 Sit Ups)
(1) Round= 50 Jumping Jacks + 20 Sit Ups
Today's Goal (3) Rounds (50 Jumping Jacks, 20 Sit Ups)
(1) Round= 50 Jumping Jacks + 20 Sit Ups
Wednesday, September 23, 2020 (W.O.D) STRETCHING & WORKOUT OF THE DAY
Stretching, Running In Place, & Push Up/Modified Push Up Workout:
Today's Goal (3) Rounds (1 Minute Duration Running In Place, 15 Push Ups)
(1) Round= 1 Minute Running In Place + 15 Push Ups
Today's Goal (3) Rounds (1 Minute Duration Running In Place, 15 Push Ups)
(1) Round= 1 Minute Running In Place + 15 Push Ups
Thursday, September 24, 2020 (W.O.D) STRETCHING & WORKOUT OF THE DAY
Stretching, Forward Lunges, Running In Place, & Running In Place Workout:
Today's Goal (3) Rounds (15 Forward Lunges Per/Leg, 1 Minute Duration Running In Place).
(1) Round= 15 Forward Lunges + 1 Minute Running In Place.
Today's Goal (3) Rounds (15 Forward Lunges Per/Leg, 1 Minute Duration Running In Place).
(1) Round= 15 Forward Lunges + 1 Minute Running In Place.
Friday, September 25, 2020 (W.O.D) STRETCHING & WORKOUT OF THE DAY
Upper Body/Lower Body Stretching, & Running In Place Workout:
Today's Goal (6) Rounds (1 Minute Duration Running In Place, Rest 30 Seconds, and Repeat Cycle 6 Times)
(1) Round= 1 Minute Running In Place + 30 Seconds Rest
Today's Goal (6) Rounds (1 Minute Duration Running In Place, Rest 30 Seconds, and Repeat Cycle 6 Times)
(1) Round= 1 Minute Running In Place + 30 Seconds Rest
Monday, September 28, 2020 (W.O.D) STATIC STRETCHING & RECOVERY DAY
Upper Body/Lower Body Stretching Static Stretching Workout:
Today's Goal: Stretch Muscles Slowly, Perfecting Each Stretch.
Today's Goal: Stretch Muscles Slowly, Perfecting Each Stretch.
Tuesday, September 29, 2020 Cardio Kick Boxing & Core (Day 1)
Cardio Kickboxing & Core Strength Workout:
Today's Goal: (2) Rounds of 25 Right Hand Jabs, 25 Left Hand Jabs, 15 Right
Leg Sidekicks, 15 Left Leg Sidekicks, 15 Sit Ups.
(1) Round= 25 R Hand Jabs + 25 L Hand Jabs + 15 R Leg Sidekicks + 15 Left Leg Sidekicks + 15 Sit Ups.
Today's Goal: (2) Rounds of 25 Right Hand Jabs, 25 Left Hand Jabs, 15 Right
Leg Sidekicks, 15 Left Leg Sidekicks, 15 Sit Ups.
(1) Round= 25 R Hand Jabs + 25 L Hand Jabs + 15 R Leg Sidekicks + 15 Left Leg Sidekicks + 15 Sit Ups.
Wednesday, September 30, 2020 Cardio Kick Boxing & Core (Day 2)
Cardio Kickboxing & Core Strength Workout:
Today's Goal: (2) Rounds Of 25 Right Hand Uppercuts, 25 Left Hand Uppercuts, 25 Right Hand Right Hooks, 25 Left Hand Left Hooks, 1 Minute Planks.
(1) Round= 25 Right Hand Uppercuts, 25 Left Hand Uppercuts, 25 Right Hooks, 25 Left Hooks, 1 Minute Planks (Keep Your Abdominal Muscles Tight As Possible).
Today's Goal: (2) Rounds Of 25 Right Hand Uppercuts, 25 Left Hand Uppercuts, 25 Right Hand Right Hooks, 25 Left Hand Left Hooks, 1 Minute Planks.
(1) Round= 25 Right Hand Uppercuts, 25 Left Hand Uppercuts, 25 Right Hooks, 25 Left Hooks, 1 Minute Planks (Keep Your Abdominal Muscles Tight As Possible).
Thursday, October 1, 2020 Cardio Kick Boxing & Core (Day 3)
Cardio Kickboxing & Push Ups/or Modified Push Ups Workout:
Today's Goal: (3) Rounds, 15 Alternating Sidekicks (Each Leg), 10 Push Ups.
(1) Round= 15 Alternating Sidekicks (Each Leg) + 10 Push Ups.
Today's Goal: (3) Rounds, 15 Alternating Sidekicks (Each Leg), 10 Push Ups.
(1) Round= 15 Alternating Sidekicks (Each Leg) + 10 Push Ups.
OPTION 1 October 2, 2020 Cardio Kick Boxing & Core (Day 4)
Cardio Kickboxing & Air Squat Workout:
Today's Goal: (3) Rounds, 25 Right Hand Jabs, 25 Left Jabs, 20 Air Squats.
(1) Round= 25 Right Hand Jabs, 25 Left Hand Jabs, 20 Air Squats.
Today's Goal: (3) Rounds, 25 Right Hand Jabs, 25 Left Jabs, 20 Air Squats.
(1) Round= 25 Right Hand Jabs, 25 Left Hand Jabs, 20 Air Squats.
Option 2 Cardio Kick Boxing & Core (Day 5)
Cardio Kickboxing Combination Training Workout:
Today's Goal: (4) Rounds/(4) Minutes Combination Training, 1 Right Jab, 1 Left Jab, 1 Right Sidekick, 1 Left Sidekick, 1 Right Hook, 1 Left Hook. Work on Technique.
(1) Round/Minute= As Fast As You Can For (1) Minute REPEAT The Combination Above, REST (30 Seconds), Start Next Round.
Combination:
1 Right Jab, 1 Left Jab, 1 Right Sidekick, 1 Left Sidekick, 1 Right Hook, 1 Left Hook
1 Right Jab, 1 Left Jab, 1 Right Sidekick, 1 Left Sidekick, 1 Right Hook, 1 Left Hook
Today's Goal: (4) Rounds/(4) Minutes Combination Training, 1 Right Jab, 1 Left Jab, 1 Right Sidekick, 1 Left Sidekick, 1 Right Hook, 1 Left Hook. Work on Technique.
(1) Round/Minute= As Fast As You Can For (1) Minute REPEAT The Combination Above, REST (30 Seconds), Start Next Round.
Combination:
1 Right Jab, 1 Left Jab, 1 Right Sidekick, 1 Left Sidekick, 1 Right Hook, 1 Left Hook
1 Right Jab, 1 Left Jab, 1 Right Sidekick, 1 Left Sidekick, 1 Right Hook, 1 Left Hook
Monday, October 5, 2020 Strength Training
Strength Training (Chest Press), And Ski Hops Workout:
Today's Goal: (4) Rounds, Chest Press (15) Repetitions, Ski Hops (30) Seconds.
(1) Round= 15 Reps Of Chest Press, and 30 Seconds Of Ski Hops.
*Equipment Needed: DB (Dumbbells) or (2) "Can Goods"
Today's Goal: (4) Rounds, Chest Press (15) Repetitions, Ski Hops (30) Seconds.
(1) Round= 15 Reps Of Chest Press, and 30 Seconds Of Ski Hops.
*Equipment Needed: DB (Dumbbells) or (2) "Can Goods"
Tuesday, October 6, 2020 Strength Training
Strength Training (Bicep Curls), And Mountain Climbers Workout:
Today's Goal: (4) Rounds, Biceps Curls (15) Repetitions, Mountain Climbers (30) Seconds.
(1) Round= 15 Reps Of Bicep Curls, and 30 Seconds Of Mountain Climbers.
*Equipment Needed: DB (Dumbbells) or (2) "Can Goods"
Today's Goal: (4) Rounds, Biceps Curls (15) Repetitions, Mountain Climbers (30) Seconds.
(1) Round= 15 Reps Of Bicep Curls, and 30 Seconds Of Mountain Climbers.
*Equipment Needed: DB (Dumbbells) or (2) "Can Goods"
Wednesday, October 7, 2020 Strength Training
Strength Training (Overhead Press/Shoulder Press), And Jumping Jacks Workout:
Today's Goal: (4) Rounds, Shoulder Press (15) Repetitions, Jumping Jacks (30) Seconds.
(1) Round= 15 Reps Of Shoulder Press, and 30 Seconds Of Jumping Jacks.
*Equipment Needed: DB (Dumbbells) or (2) "Can Goods"
Today's Goal: (4) Rounds, Shoulder Press (15) Repetitions, Jumping Jacks (30) Seconds.
(1) Round= 15 Reps Of Shoulder Press, and 30 Seconds Of Jumping Jacks.
*Equipment Needed: DB (Dumbbells) or (2) "Can Goods"
Thursday, October 8, 2020 Strength Training
Strength Training (Chest Flys), And Running In Place Workout:
Today's Goal: (4) Rounds, Chest Flys (15) Repetitions, Running In Place (1) Minute.
(1) Round= 15 Reps Of Chest Flys, and 1 Minute Of Running In Place.
*Equipment Needed: DB (Dumbbells) or (2) "Can Goods"
Today's Goal: (4) Rounds, Chest Flys (15) Repetitions, Running In Place (1) Minute.
(1) Round= 15 Reps Of Chest Flys, and 1 Minute Of Running In Place.
*Equipment Needed: DB (Dumbbells) or (2) "Can Goods"
Friday, October 9, 2020 Strength Training
Strength Training (Circuit Workout/Giant Set) Workout:
Today's Goal: (2) Rounds, Chest Press (10) Reps, Chest Flys (10) Reps, Bicep Curls (10) Reps, Shoulder Press (10) Reps, Front Raises (10) Reps, Lateral Raises (10) Reps.
(1) Round= Everything, (10) Repetitions.
*Equipment Needed: DB (Dumbbells) or (2) "Can Goods"
Today's Goal: (2) Rounds, Chest Press (10) Reps, Chest Flys (10) Reps, Bicep Curls (10) Reps, Shoulder Press (10) Reps, Front Raises (10) Reps, Lateral Raises (10) Reps.
(1) Round= Everything, (10) Repetitions.
*Equipment Needed: DB (Dumbbells) or (2) "Can Goods"
Monday, , 2020 Beginners Yoga
Beginners Yoga: Mountain Pose
Today's Goal: Hold Pose (4) Times And Hold Each Pose For (30 Seconds), and Finish Every Yoga Session With The "Easy Pose."
Benefits Of Mountain Pose: Mountain Pose significantly improves posture, steadiness, & stability.
Today's Goal: Hold Pose (4) Times And Hold Each Pose For (30 Seconds), and Finish Every Yoga Session With The "Easy Pose."
Benefits Of Mountain Pose: Mountain Pose significantly improves posture, steadiness, & stability.
Tuesday, , 2020 Beginners Yoga
Beginners Yoga: Warrior Pose I
Today's Goal: Hold Pose (4) Times And Hold Each Pose For (30 Seconds), and Finish Every Yoga Session With The "Easy Pose."
Benefits Of Warrior Pose I: This pose improves the movements in shoulders and hip joints and open ups the chest and lungs. Also improves circulation and respiration and energizes the entire body.
Today's Goal: Hold Pose (4) Times And Hold Each Pose For (30 Seconds), and Finish Every Yoga Session With The "Easy Pose."
Benefits Of Warrior Pose I: This pose improves the movements in shoulders and hip joints and open ups the chest and lungs. Also improves circulation and respiration and energizes the entire body.
Wednesday, , 2020 Beginners Yoga
Beginners Yoga: Warrior Pose II
Today's Goal: Hold Pose (4) Times And Hold Each Pose For (30 Seconds), and Finish Every Yoga Session With The "Easy Pose."
Benefits Of Warrior Pose II: Warrior Pose II improves strength to the shoulder, arms, thighs, legs, ankles. Also, stretches the area between the abdomen and groin, thigh and ankles. In addition it helps to expands the chest, lungs, hips, and shoulders.
Today's Goal: Hold Pose (4) Times And Hold Each Pose For (30 Seconds), and Finish Every Yoga Session With The "Easy Pose."
Benefits Of Warrior Pose II: Warrior Pose II improves strength to the shoulder, arms, thighs, legs, ankles. Also, stretches the area between the abdomen and groin, thigh and ankles. In addition it helps to expands the chest, lungs, hips, and shoulders.
Thursday, , 2020 Beginners Yoga
Beginners Yoga: Bridge Pose
Today's Goal: Hold Pose (4) Times And Hold Each Pose For (30 Seconds), and Finish Every Yoga Session With The "Easy Pose."
Benefits Of Bridge Pose: Bridge pose is one of the important supine yoga poses which is helpful in treatment of thyroid, back pain, neck pain, problems related with nervous system
Today's Goal: Hold Pose (4) Times And Hold Each Pose For (30 Seconds), and Finish Every Yoga Session With The "Easy Pose."
Benefits Of Bridge Pose: Bridge pose is one of the important supine yoga poses which is helpful in treatment of thyroid, back pain, neck pain, problems related with nervous system
Friday, , 2020 Beginners Yoga
Beginners Yoga: Garland Pose
Today's Goal: Hold Pose (4) Times And Hold Each Pose For (30 Seconds), and Finish Every Yoga Session With The "Easy Pose."
Benefits Of Garland Pose: Garland Pose can help to relieve stress, increase your focus, improve your balance, open your hips, and lengthen your spine.
Today's Goal: Hold Pose (4) Times And Hold Each Pose For (30 Seconds), and Finish Every Yoga Session With The "Easy Pose."
Benefits Of Garland Pose: Garland Pose can help to relieve stress, increase your focus, improve your balance, open your hips, and lengthen your spine.
Monday, , 2020 Superhero Workout (Black Panther)
Tuesday, May 12, 2020 Superhero Workout (Spider-Man)
Wednesday, , 2020 Superhero Workout (Captain America)
Thursday, , 2020 Superhero Workout (STAR WARS)
Friday, , 2020 Superhero Workout (Avengers)
Monday, , 2020 JUST DANCE "Waka Waka Africa"
Tuesday, , 2020 JUST DANCE "Ghostbusters"
Wednesday, , 2020 JUST DANCE "Old Town Road"
Thursday, , 2020 JUST DANCE "Watch Me...Whip"
Friday, , 2020 JUST DANCE "Uptown Funk"
*BONUS (PARENTS) May 22, 2020 JUST DANCE "Don't Stop -Michael Jackson"