Daily Workout Routine
By Alexis Fernandez
Warm Up Exercises
-Mountain Climbers (35 Seconds)
- Squats (15 times) (3 seconds each for total of 45 seconds)
-Push Ups (20 times) (5 seconds each for a total of 1 minute and 40 seconds)
Mountain Climbers
Get in the starting position of a push up. Bring your left knee to your chest and place it on the ground.Then straighten your left leg and do the same process with your right leg.Repeat as if running place while in the pushup position.
Squats
Bend your knees ,as if sitting into a chair,and extend your arms in front of you.Then, stand back up.
Push Ups
Get into push up position and keep body straight.Lower you chest until your arms are at a 90 degree angle and then push yourself back up once until your arms are straight.
Workout Exercises
-Burpees (50 times) (10 seconds each for a total of 8 minutes and 20 seconds)
-Mile (Try to compete in 13 minutes or less)
-Air Plunges (50 times) ( 5 seconds each for a total of 4 minutes and 10 seconds)
- Seated Dips (50 times) ( 5 seconds each for a total of 4 minutes and 10 seconds)
-Side Jumps ( 10 at a time for 15 times and take breaks of 10 seconds in between each rep) (A second for each jump for total of 5 minutes)
Burpees
Start from a standing position and squat and place your hands on the ground. Then kick both feet out so that you're in a push up position and do a push up.Jump your feet up toward your chest landing in the squatting position and jump into the air with your arms overhead.
Mile
Run/jog a whole mile
Air Plunges
Lie on your back with you arms to your side and lift you leg straight up. Using your arms to push against the ground ,raise your hips of the ground, keeping your legs pointed up. Lower your hips.
Seated Dips
With your back towards the surface ,place your palms on the edge of the surface behind you. Put your legs out straight out in front of you and your bottom is only a couple inches from the surface. Lower your body straight down , bending only the elbows and shoulders ,until your upper arms are parallel to the floor. Push yourself back up until your arms are straight again.
Side Jumps
Stand with a shallow object next to you and jump laterally over the object. Land as lightly as possible and immediately jump to the other side.
Cool Down Exercises
-Arm Rotations (45 seconds)
- Marching in Place (30 seconds)
-Calf Raises (30 times) (2 seconds for each time for a total of a minute)
Arm Rotations
Rotate your arms in a clockwise motion.
March in Place
Walk as if you were marching in the place you're standing on
Calf Raises
Stand on the edge of a surface,with your heels hanging of,and your calves fully stretched. Raise up on your toes as high as you can go and return to the starting position.