If you are following along with the FREE home workout plan this is Day 3! Today’s workout involves strength training mixed with a few plyometric moves. Plyometrics is a type of exercise that rapidly and repeatedly stretches and contracts the muscle.

You will repeat this entire workout twice.

Here is the workout…

Workout Modifications

To modify you have the option to be done after the first round. If the jump squats, skaters, and plyo (jumping) lunges are causing pain in your joints or discomfort in your body please modify. These exercises can by swapped for bodyweight squats, lateral lunges, and bodyweight lunges.

For the single leg deadlifts you can keep both feet on the ground as a modification. If you are doing the exercise on the right leg, the right foot would be in front with the left foot slightly behind. As you come forward in the deadlift the left toes will stay on the floor to help with balance.

If you don’t have a jump rope available to use just pretend you have one as you do the exercise.

Have fun! The most important thing to remember is that as long as you are moving your body you are exercising. If something hurts or you are confused on movement you can always skip it or sub it.

Happy Sweating!

Update

I did this workout before my kids woke up and was able to complete the 2 rounds. After Monday’s workout this win for the day feels great!

Now for a random bit of information: I then disinfected and cleaned our bathrooms, showered, put on actual clothes, and blow dried my hair. The spray cleaner I am currently using has a dull minty smell that automatically takes me back to the air freshener in my college cadaver labs. Crazy. I have never been able to smell this odor since without thinking about my anatomy labs. While I am grateful for the ability to clean my bathroom I probably won’t be buying that cleaner again if there is another option available at the store ;).

Now on to make breakfast and have our morning bible lesson. Have a great day friends! Stay healthy and safe.

Welcome to Day 1 of the FREE Workout Plan! Today’s cardio workout requires that you set a stopwatch and time yourself. You will be repeating this workout in the third week of the plan. Make sure you write your time down to refer back to later and see how you have improved.

Here is the workout…

Workout Modifications

If you are a beginner and just getting started don’t let this workout scare you. The reps can be adjusted to work for you. I suggest halving everything if you haven’t exercised in awhile. So your workout would look like this…

• 250 Jumping Jacks
• 200 Squats
• 150 Situps or Bird Dog
• 100 Pushups or Wall Presses
• 50 Burpees

Jumping Jacks can be modified as step outs. Just minus the jump and you alternate stepping out with each foot as your arms go over your head.

Squats can be done by getting up and down out of a hardback chair. Try not to use your arms and engage your abdominal muscles.

If situps hurt your back or neck you can sub this exercise for Bird Dog.

Wall Presses are done standing in front of a wall. Give the wall a high five. With your hands still flat to wall slide your palms down until they are just under shoulder level. From there you will do your pushups standing.

Modified Burpees will start in a plank. Walk or step feet to hands. Stand up. Squat back down and place hands on floor and walk or step feet back to plank.

You can do this! Feel free to let me know how it went :). Happy sweating!

Update

Oh Tam. Oh 28 year old Tam. This workout killed your 36 year old self. Ummm, so guys when I put this plan together I selected workouts from my previous online bootcamp sessions. Todays workout crushed me. Good job younger me. You did it. You wrote a workout your future self wasn’t able to complete. High five.

If you are like me, and can’t get through the entire workout because you have things that need to be accomplished today don’t worry ;). Just do what you can, set a timer for 30 minutes and just see what you can accomplish.

Here is what my workout actually looked like: 500 Jumping Jacks, 400 Squats, 150 Butterfly Sit Ups.

Have a great day everyone!