This back to school full body workout is very similar to what kids do in a p.e. class. It's the most basic moves you can think of that you probably haven't done in ages and the big bonus is that it burns lots of calories, boosts endurance fast, improves posture, and is super fun. You can do this workout anytime, anywhere and it requires very little equipment. This means you can workout at home, at the park, in your hotel room, or in your gym group exercise room. Perform each exercise for 10-15 reps for the number of sets indicated. This is not a circuit training workout so be sure to rest about 10-20 seconds between sets.
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 Across Body Arm Swings 1. Stand tall and hold arms out to your side. 2. Slowly swing your arms back and forth across the front of your body. 3. Repeat this continuous motion until warm or until recommended time is met. Trainer's comments: |
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 Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat. Trainer's comments: |
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 High Knee Drill 1. Stand at foot of agility ladder or just stand in place. 2. Drive knee up towards chest and place that foot in first square or back on the ground. Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time. Trainer's comments: |
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 Plank Knee-ins 1. Start by getting on your hands and knees in a push-up position. 2. Keeping your abs tight and your trunk parallel bring one knee in towards your chest. 3. Return the foot back to the starting position and repeat with the other leg. Trainer's comments: |
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 3 Ring Touch Drill 1. Stand with feet slightly wider than hip-width apart with one hand in the first ring. 2. Jump forward by leaping with one foot and land in front of the second ring and place opposite hand in the second ring. The first two rings should be apart enough to make it challenging to reach the second ring. 3. Now leap to your left or right and shuffle once to reach the third ring and again place the opposite hand into the final ring. 4. Return to the starting position and repeat according to the prescribed number of repetitions. Trainer's comments: |
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 Backward Sandbag Drag 1. Start by bending down and grabbing hold of a sandbag on the end. 2. Keeping good posture with your back flat slowly walk backwards pulling the sandbag with you. 3. Walk backwards for the desired distance and then rest and repeat for the recommended repetitions. Trainer's comments: |
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 Reverse Crunch Scissor Kicks 1. Start by lying on your back with your legs perpendicular to the floor. 2. Slowly lower one leg until you are no longer able to keep your lower back neutral to the floor. 3. Lift your leg back up and then repeat with the other leg for the desired repetitions. 4. As you get stronger continue to lower your legs closer to the floor as long as you can keep your back neutral with the floor. Trainer's comments: |
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 Ankle Wiggles 1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments: |
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 Hip Flexor Quad Stretch 1. Step out 1-2 feet with one foot. 2. Slowly push pelvis downward and forward until stretch is felt in front of back thigh. 3. Hold for 20-30 seconds. Repeat as prescribed. 4. Remember to keep the low back straight. Trainer's comments: |
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 Standing Straddle Low Back/Hamstrings 1. Start by standing with your feet spread as far apart as possible. 2. Lean forward and try placing your hands on the ground below or until a comfortable stretch in your low back and hamstrings. 3. Hold for the prescribed time and then repeat. Trainer's comments: |
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 Chest Stand in an upright position and reach back with your arms extended and clasp your hands together. Raise your hands towards the ceiling keeping your arms straight until you feel a stretch in your chest. Trainer's comments: |
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 Standing Lateral Bend 1. Stand with legs wider than shoulder width apart. 2. Raise your arms overhead and lean to the side. 3. Make sure that you keep your body parallel and do not lean forward or backwards. 4. Lean until a comfortable stretch is felt in your side. 5. Hold for prescribed time and then repeat to the other side. Trainer's comments: |
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