Before I begin a training cycle, I make a new one of these, by including new exercises and back-burnering previous ones based on strengths and weaknesses. This is my current, at-home routine that I do twice a week.
Planks with arm rows for 1 minute locust pose – hold for 1 minute
moving locust – scissor your arms and legs – 1 minute Modified pushup hold – 1 minute regular pushups – as many as I can leg lifts – slow lower – 1 minute oblique v-up hold – 1 minute on each side jump squats – 1 minute we have lift off donkey kick hold – 1 minute on each side single bent leg vertical squat – 1 minute on each side It looks weird, but its HARD. side planks – 1 minute on each side single leg band exercises – triple threat – 30 on each leg 45 degree angle straight back single leg quad flex hold – 1 minute on each side hamstring curls with a ball – 1 minute side crunches on exercise ball – brace yourself – 30 on each side
ONE MORE TIME! I repeat the sequence.