Each Tuesday, we have a chance for everyone to work out together online. Join us tonight at 6 p.m. on Zoom! Register here.
Check out videos of this week’s exercises
Let’s Warm Up!
Torso Twist
Start with the Torso twist warm up to get ready!
Do 10 twists on each side.
Now you are ready to work!
Let’s Get Fit!
Hip Bridges (1:15-2:03)
This week is about building muscle endurance. Do your hip bridge and hold for 45 – 60 seconds. Rest for 1 minute, then try again. Do this 5 times!
Modification
Supported Mini-Squats
If you are unsure, try holding onto a counter or chair and slowly bending your knees as a start.
Let’s Cool Down!
Child’s Pose (1:27-2:03)
This is a great way to cool down and stretch your back. Try this pose for 15 to 30 seconds. Relax and breathe. Try it two times!
SEE ALL TRAINING TUESDAY EXERCISES
WEEK 1
Jumping Ts (0:00 – 0:42)
Do 2 sets of
10 with a rest between.
You got this!
Modification
Seated Arm Circles
Squats
We are going to do Tabatas! Do 20 seconds of squats, then rest for 10 seconds, then repeat. See if you can do 6 cycles!
Modification
Plank from knees
Open Book Stretch
Let’s stretch that core! Hold the position for 30 seconds then do the other side.
Modification
Trunk Rotation Stretch (0:05 – 1:23)
WEEK 2
Torso Twist
Start with the Torso twist warm up to get ready! Do 10 twists on each side. Now you are ready to work!
Hip Bridges (1:15-2:03)
This week is about building muscle endurance. Do your hip bridge and hold for 45 – 60 seconds. Rest for 1 minute, then try again. Do this 5 times!
Modification
Supported Mini-Squats
If you are unsure, try holding onto a counter or chair and slowly bending your knees as a start.
Child’s Pose (1:27-2:03)
This is a great way to cool down and stretch your back. Try this pose for 15 to 30 seconds. Relax and breathe. Try it two times!
WEEK 3
Speed Bag Jog
Bring out those boxing skills and pretend like you are hitting a speed bag for 30 seconds. Take a look at the video for technique.
Mountain Climbers
It’s Tabata week! Do mountain climbers for 20 seconds, then rest for 10. Try to do 5 cycles of this.
Modification
Wall Mountain Climbers
Watch for instructions. Do wall mountain climbers for 20 seconds, then rest for 10. Try to do 5 cycles of this.
Side Stretch (1:25-2:46)
Stretch your side and hold for 30 seconds. Do the other side. Then repeat each side.
WEEK 4
Heel Walks & Toe Walks
This is a great way to prepare your body for balance! Do 10 heel walks and then 10 toe walks, then repeat.
Single-Leg Balance (0:00-0:50)
Show off your balancing skills with Single-Leg Balance! Try standing for 45 seconds on each leg. Check out the video for technique.
Modification
Sit-Ups with Tucked Feet (1:47 – 4:05)
It’s a great week to practice sit-ups!
Do 2 sets of 10 and make sure to rest in between.
Crossed Leg Hip Stretch (1:26-2:46)
Now do crossed leg hip stretches. Hold each side for 30 seconds.
WEEK 5
Arm Circles & Arm swings
Doing Arm Circles and Arm Swings are a great way to get ready for pushups! Do 1 set of 10 of each, then repeat.
Modification
Seated Arm Circles & Swings
Doing Arm Circles and Arm Swings are a great way to get ready for pushups! Do 1 set of 10 of each, then repeat.
Traditional Push Up (0:00-1:19)
It’s another Tabata week! Do as many full push ups as you can for 20 seconds, then rest for 10 seconds. Do 6 cycles of this! Try to keep your form.
Modification
Wall or Knee Push Up
If a full push up is hard, these are a great way to start! Do as many full push ups as you can for 20 seconds, then rest for 10 seconds. Do 6 cycles of this!
Knee Push Up (1:19-1:53)
Wall Push Up (0:20-1:15)
Shoulder Rotation Stretch (2:52-4:16)
Great job using your shoulders and wrist to do push ups!
First, give your shoulders a good stretch by holding each side for 30 seconds.
WEEK 6
Jumping Jacks (0:07 – 0:47)
Do 10 Jumping Jacks, then 10 Leg Swings with each leg.
Rest, then repeat!
Lateral Leg Swings (0:29 – 0:50)
Jumping Jack Squats (0:08-0:47)
After your warm up, try to do as many Jumping Jack Squats as you can in 45 seconds. Then rest for a minute, and try again!
Modification
Seated Jumping Jacks (1:32-2:04)
After your warm up, try to do as many seated jumping jacks as you can in 45 seconds. Then rest for a minute, and try again!
Modified Hurdlers Stretch (1:32 – 2:45)
To cool down after your exercises, do these for your hamstrings and hips! Hold each leg for 30 seconds.
WEEK 7
Elbow to Knee Touches
Time to warm up for a core workout! Do 3 sets of 10 to get ready for the Russian Twists.
Modification
Seated Elbow to Knee Touches
Time to warm up for a core workout! Do 3 sets of 10 to get ready for the Russian Twists.
Russian Twists
It’s a core workout, Tabatta style! Do Russian twists for 20 seconds, rest for 10, then repeat. Try to do this for 6 cycles. Check out the video for form.
Modification
Seated Russian Twists
Do seated Russian twists for 20 seconds, rest for 10, then repeat. Try to do this for 6 cycles.
Mountain Pose (0:20-0:43)
As a cool down this week, start with Mountain Pose and then do Forward fold (from week 1). Hold each position for 15 seconds and repeat 2-3 times.
WEEK 8
Butt Kicks
Start our final Training Tuesday with butt kicks!
Athlete Choice
It is Athlete Choice week! Pick your favorite exercise to do today! Does it feel easier?
Supine Stretch
Lie on your back on the floor or on your bed with your legs straight. Then lift your arms up and raise them over your head as high as you can. Take nice deep breaths. Hold for 30 seconds, then bring you arms down. Rest, then repeat!
