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Child Care
Exercise Schedules

Whiteboard Workout #2: Endurance, Strength

Warm up for 4 minutes, high knees, jumping jacks, push ups, 20 reps or each for the 4 mins

Be sure to warm up and stretch. To increase intensity limit pausing between exercises. You’ve got this!

Set 1- do each exercise for 30 – 45 seconds, take 15 seconds rest before beginning the next exercise

  • 1- Squat to single Arm overhead press, alternate arms each press
  • 2- Alternating Side Lunges with Biceps Curl in center
  • 3- Mountain Climber, alternating 8 times and 1 push up
  • 4- Burpee
  • 5- Alternating Lunge Backwards with Lateral Raise
  • 6- Pick up to Row
  • 7- Russian Twist

Set 2- increase duration of each exercise to 45 seconds or 1 minute, 15 second rest between each exercise.

Set 3- decrease duration of each exercise to 30-45 seconds, rest 15 seconds between each exercise