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Child Care
Exercise Schedules

Whiteboard Workout #1: Cardio, Strength

Complete each exercise 12 – 20 reps. You can complete the circuit 1 – 3 times. To increase intensity limit pausing between exercises:

Start with a 4 minute warm up – include high knees, squats, lunges, jogging – note: Hand weights are optional and listed as (HW), if you don’t have hand weights use a couple of tins of soup!

  • Jumping Jacks
  • (HW) Squat to single leg balance with Overhead Press
  • Mountain Climbers
  • (HW) Bent over Row
  • Squat Jump
  • Push up to Pike (or child’s pose)
  • Bicycle
  • Split Lunges
  • Squat to side leg extension with Lateral Raise
  • Plank hold for 30-1 minute