May 29, 2015

Beginner Group Exercise Routine

This was a routine I used at Conway Elementary School for a staff wellness program. They all did awesome! Find a workout partner and get started!

Dynamic warmups across floor:

  1. high knees
  2. butt kicks
  3. grape vine
  4. shuffles
  5. kick out to the side
  6. front kicks
  7. lunges
  8. alternating toe touches

Floor ab set:

30 sec each- 2 sets

  1. 90 degree with legs. Crunch
  2. 90 degree reverse crunch. Upper back stays down. toes touch floor and tuck knees back towards chest. Slow on the way down. Keep lower back on ground.
  3. bicycle crunch- opposite knee to elbow
  4. 90 degree knee drops, side to side

plank on hands

side plank

Floor cardio sets with a partner: 2 sets each. One person does first exercise down and back a floor length 2x, while other partner does second exercise in place. Switch places and rest after 2 sets of each group. 

  1. shuffles/ jumping jacks
  2. skips or high knee/ skater jump

Strength: 2 -3 sets 12-15 reps

  1. pushups
  2. superman or partner row
  3. dips

Floor cardio sets with a partner: 2 sets each (same instruction as above)

  1. cross runs/ burpee
  2. high knees/ mountain climbers

Strength: 2 -3 sets 12-15 reps

  1. squats
  2. lunges
  3. squat jump

Stretch!!

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