Hey everyone! I’m Shibani and I’m 14 years old. This is my workout plan which I did when I was quarantined.These workouts are just mostly high intensity.
For how many more days this quarantine goes on i will keep uploading plans. Hope you all like it!
For my warm up, I mostly like to do a surya namaskar (a type of yoga that involves all types of stretching) and for a cool down the same.
For people who focus on calorie burning, I strongly recommend tabata workouts. They give outstanding results and are quick as well but pros obviously have some cons. The cons are sweating a lot. I mean it. Always cary a water bottle while working out. You are more likely to get dehydrated during HIIT workouts.I have so far done 17 plans and will upload more day by day and please like and share and comment!!!
Day 1: (10 times)
Agility ladder hopscotch
Curtesy lunges-5 with weights
Hurdles
Zig Zag running
Squats-5
Up and down stairs
Day 2:(10 times)
Shuffles -5
Hurdles -side
Agility ladder hops
Squats with single dumbel-5
Forward cone lift
Push ups-5
Up and down lunges stairs with weights
Plank Jacks-10
Day 3(10 times)
Side cone shuffles-10
Weight lunges forward and back ward-5
Agility cross jumps
20 crunches
Woodchop with dumbels-5
Hurdle hops-6
Stair exercises
- Single leg jumps-10
- Double leg jumps-10
Day 4(10 times)
Agility side to side jumps
Jump squats in hula hoops
Side hurdle runs
Tire push ups
Cone run ins
Mountain climbers-10
Crab walk up stairs
Russian twists -10
Day 5:10 times)
Agility hand walk
Lunge kicks with weights-12
Hurdles
Tire lifts-5
Diagonal cone shuffles
Burpees-10
Box jumps-10
Day 6
40 jumping jacks
40 jump ropes
10 head crunches
10 reverse crunches
10 cross crunches
Squat press -20
30 push ups
Dumbell rows-20
Static lunge with bicep curl-20
Butt kicks
Punches
Side lunges-10
Just dance sweat mode 10 songs
Day 7
30 slow squats
70 box jumps
30 walking lunges
60 push ups
Glute bridges( to your extent)
40 crunches
250 jumping jacks
5 jump squats
75 jump ropes
Day 8 ( 2 times)
30 mountain climbers
25 jump squats
30 push ups
80 jumping jacks
25 butt kicks
45 second plank (5 times)
75 squats
20 burpees
Day 9
260 jumping jacks
150 squats
120 crunches
25 push ups
10 burpees
Glute bridge
1 min wall sit
45 seconds plank
Day 10 (2 times)
50 jumping jacks
1 min running
20 push ups
1 min running
50 squats
1 min running
50 jumping jacks
1 min running
20 push ups
1 min running
50 squats
1 min running
30 sec Plank
30 sec wall sit
30 sec Mountain climbers
Day 11(tabata- 5 times with 8 rounds each)
Jumping jacks
Squat kicks
Crunches
Burpees
Uppercut punches
High knees
Mountain climbers
Jump rope
Day 12 (4 times tabata)
Jump squats
Plank jacks
Sit ups
Steam engine
Box jumps
Jumping jacks
Crunches
High knees
Day 13 (alternative tabatas)
Jumping jacks and Crunches
Squats and box jumps
Speed skaters and mountain climbers
Push ups and curtsy lunges
Butt kicks and flutter kicks
Russian twists and dead lifts
30 sec wall sit (2 times)
Towel pull ups-10
Tire flips-8
30 sec plank
1 min Glute bridge
Day 14 (tabata alternative )
Steam engine and froggers
Speed skaters and punches
Jumping jacks and sit ups
Squat mumps and side lunges
Crunches and push ups
Plank jacks and running
40 sec wall sit
20 towel pull ups
15 box jumps
4 min sprint running
Day 15(tabata alternative)
Push ups and Curtsy lunges
Mountain climbers and squats
Commando crawl and Jump squats
Butt kicks and Reverse Crunch
Jumping jacks and Russian twists
Superman and banana (5 sec raps)
Sally up sally down with plank and squats
Sprint running 4 min
Day 16(tabata alternative)
Plank challenge(@minneninja) and Jump rope
Pike push ups and speed skaters
Tricep dips and mountain climbers
Glute bridges and sumo squats
Walking push ups and bicycle crunches
Jumping jacks and curtsy lunges
Sit ups and star jumps
Sally up and sally down squats
Day 17(alternative tabata)
Alternative V-ups and Scissor jumps
Squat opposite leg touch and Donkey kicks
Side plank hip dips and Plank jump and Rollback(@homeworkouts)
Glute weight lifts and Reverse lunge kicks
Plank leg kicks and cobra knee push ups
Shuffles and Tricep dips
Standing superman and Narrow to spider planks
In and out crunches and Jumping jacks
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