Disclaimer: Hi, I’m Slipstitch. I’m not a professional. You are here at your own risk. Modify as needed. Do what you can. It’s your workout.

 

Needed: Mat, band, weights, water

 

Warmup – Walk while warming up. Toy soldiers, Arm circles (forward & backward) big, Arm circles little (forward & backward), High Knees, Butt Kicks, Hip Open and Close.

 

Tabata: 45 seconds work 15 seconds rest

 

Arms:

Tricep Extensions left arm on shoulder right arm 90 degree to straight

Tricep Extensions right arm

Horizontal Arm Extensions

Bicep Curls kneel on one knee put band around right leg above knee right arm

Bicep Curls band above left knee

Rear Arm Extensions band around wrists arms behind back hold for 3 sec arms slightly bent

Bow and Arrow left arm

Bow and Arrow right arm

Tricep Kickback band around wrists, palms on front of legs, alternate hands moving toward back. Penguin arms

Chest Exercise band around wrists arms straight over head, pull band down behind head

 

Cardio – Jumping Jacks

 

Legs:

Squat Wide Leg band above knee

Side Leg Lift, Left leg Down on mat, band above ankle

Clam Shells Left Leg

Donkey Kicks Left Leg

Rainbow Left Leg

Side Leg Lift, right

Clam Shells Right

Donkey Kick Right

Rainbow Right

Glute Bridge, Band above knee

 

Standing Abs:

Hold squat, hold one dumbbell chest height, lift right leg, elbow to knee, repeat for left leg

Marching high knees with standing crunch with dumbbell

Side bends with dumbbell right

Side bends with dumbbell left

Calf raises

 

Walk the Pickle

Stretch

 

Cot:

Don’t measure your progress using someone else’s ruler.