Length 2:20
Side steps, shoulder rolls, leg stretches, quad stretches
Length 2:38
Side steps, shoulder rolls, leg stretches with quad stretch
Length 2:55
Side steps, shoulder rolls, full stretch left to right, quad stretches, cross body arm stretches
Length 15:59
Great stretch exercises for after your workout.
Length 3:53
Wrist/ankle moves, shoulder rolls, side shifts, side stretch with arm raise, knee taps, arm pushes cross body, full body circles
Length 4:18
Wrist ankle moves, arm circles, rotational reaches, skull crushers, lawn mower pulls, high knee with elbow rotations
Length 4:46
Butt kicks, cross body reaches, floor to ceiling reaches, shoulder rolls, side steps with arm movement, hamstring sweeps, chops
Length 18:45
Circuit High Intensity Interval Workout
Squat lunge combo, inchworms, plank hops, bed schooches, switch jacks, burpee with alternating kick
Length 23:07
High Intensity Interval Workout
Squats, push-ups, plank, curtsey lunges, superman pull-down, mountain climbers, narrow/wide squats, plank with a row, step-ins
Length 36:05
Strength Workout
WEIGHTS REQUIRED
Squats, curtsey lunges, ladders, Russian twist, plank with toe taps, stars, bridge chest press, hammer curls, leg drops, slow motion mountain climbers, dead lifts with a row, lateral lunges, side planks, hip dips, overhead press, triceps kickback
Length 31:11
Strength Workout
WEIGHTS REQUIRED
Lunges with rotation, push and pulls, sitting flies, side lunge with row, rows, plank with up-down-out-in, squat with hammer lifts, right and left press, plank with weight pass, squat pulse, front and lateral raise, stomach stars
Length 27:46
Full body strength workout
Squat calf raises, jacks, glute bridge leg lifts, inchworms, squat with lateral kick, push-ups, sumo squat with oblique crunch, alternating reverse lunge, wide/narrow squat, plank with toe taps
Length 35:25
Full body workout -2 rounds of 10 exercises, 45 sec. each.
WEIGHTS REQUIRED
Under hand row, single arm squat (RL), Forward lunge with rotation (RL), Arm Raises T-Front – up, Floor to ceiling raise, Goalpost front – up – back, squat with twisting knee raise (RL), bear plank raise, Up down plank
Length 28:25
Full body workout - 2 rounds of 10 exercises, 45 sec. each.
ROLL OF TOILET PAPER OR BOX OF TISSUES NEEDED
Squat and reach, lunge knee raise, balance spelling, around the world lunges, scissor jumps, step overs, best foot forward, plank rotations, Bear crawls.
Length 17:26
High Intensity Interval Workout - 4 rounds of 4 exercises.
Right Knee Chops, Left Knee Chops, Sit Throughs, Row/Pushup/Row
Length 22:20
High Intensity Interval Workout - 4 rounds of 4 exercises.
Floor to Ceiling, Slams, Push Ups/Shoulder Taps, Rotating T's
Length 18:02
High Intensity Interval Workout - 4 rounds of 4 exercises.
Prisoner Squat Jumps, Squat Kick Alternating, Inchworms, Russian Twists
Length 18:09
High Intensity Interval Workout - 4 rounds of 4 exercises.
Static Lunges Right, Static Lunges Left, Fly to Press, Superman Waves
Length 25:09
Full body workout
REQUIRES WEIGHTS
Ski Arms, Squat and Pull, In/Out Squats, Lunge/Curl/Punch Left, Lunge/Curl/Punch Right, Squat/Shoulder Press Right, Squat/Shoulder Press Left, Rainbow Squats
Length 24:34
Full body workout
Squat/Elbow to knee, Chops Right, Chops Left, Floor to Ceiling, Jacks
Length 35:53
High Intensity Interval Training AND Strength Training
Jack with Lateral Squat, Butt Kick, Side Shuffle, Jack Press, Sumo High Pull, Squat with Front Raise, Chest Pres with Bridge, Squat Reverse Lunge, Plank Tap, Squat with Heel Tap, Burpee, Sumo Squat, Push Ups
Length 36:33
High Intensity Interval workout AND Focused Exercises
REQUIRES WEIGHTS
Squat hops, Squat & Kick, Step ins, Cross Body Pull, Sit to Stand, Slow Motion Mountain Climbers, Star Jumps
Length 37:52
Strength
REQUIRES WEIGHTS
Squat Swing, Total Body Extension, Row (R&L), Lunge and Press (R&L), Sumo Squat and Curl, Jumping Jacks, Rowing Kayak, Snatch Floor to Ceiling (R&L)
Length 26:03
High intensity interval workout
REQUIRES WEIGHTS
3 Jacks & 1 Squat, Side Shuffle, Pretend Jump Rope, Put Box Away (R&L), Burpees, Squat Rotate to Ceiling, Reverse Lunge Hammer Curl (R&L), Grandma (picking up her baby), sit to stand, Pushups, Plank (60 sec.)
Length 24:34
High intensity interval workout
Kofax Squats, Right Knee Repeater, Left Knee Repeater, Pushups, Planks, Squat Walk, Shoulder Pushups, Burpees, Squat High Knees, Rolling Plank, Front Lunges, Seal Jacks, Mountain Climbers, Narrow Squat Pulses, Plank Taps
Length 28:40
Cardio and strength
REQUIRES WEIGHTS
Power Ups, Cross Body Punches, Jumping Jacks, (Using 1 Weight) Reverse Lunges, Power Rows, Kneeling Chops (R&L), Rainbow Squats, Jack Presses. (Using 2 Weights) Clean and Press, Sumo Cross Punches, Rows and Flies, Lateral Lunge to Upright Row
Length 24:07
High intensity interval workout with 14 Exercises :20 each for 3 Rounds
Squats, Squat Jumps, Push-ups, Mountain Climbers, Side Lunges, Skaters, Plank Walks/Push-ups, Hot Hands, Borrower Squats, Power Jacks, Burpees, Plank, Reverse Lunges, Sprint in Place
Length 20:32
High intensity interval training and strength - 8 Exercises 2 Rounds
REQUIRES WEIGHTS
Squat/Press, Pushups/Plank Jacks, Forward Lunges with Press, Sit Ups/Hip Ups, Squat Jumps, Deadlifts with Hammer Curl, Plank Rotations, Burpees
Length 12:05
This short workout is focused on our oblique muscles. 5 Exercises – 2 Rounds
Left-side Jackknife, Right-side Jackknife, Low Plank Hip Dips (R & L), Sumo Prisoner Side to Sides
Length 42:48
Low impact, High intensity and strength workout
REQUIRES WEIGHTS
Touchdowns, jack & Punch, sumo squat with hammer curl, alternating lateral lunge with upright row, high pole & low pole, wide/narrow squats, squat L R tap, squat and press, alternating knee march, squat high pull
Length 46:15
Low impact, High Intensity workout
Squats, push-ups, jacks, lunges, shoulder push-ups, total body extensions, wide/narrow squats, tri-cep push-ups, lateral lunges, pulsing squats, sit back push-ups, lateral step/squat
Length 12:58
Standing Core Workout
Standing overhead knee drive, prisoner oblique twist (R&L), arms overhead pike kick, elbow side bend (R&L), prisoner high knees, side-kicks (R&L)
Length 38:00
Strength workout - 3 rounds
REQUIRES WEIGHTS
Squats, overhead press, (combined) Squats and overhead press, curtsey lunges, lateral raise (combined) curtsey lunges and lateral raises, alternating forward lunges, bicep curls, (combined) alternating forward lunges and bicep curls, lateral lunges, upright rows (combined) lateral lunges and upright rows, wide squats, straight arm pull backs, (combined) wide squats and straight arm pull backs.
Length 31:58
Strength workout
WEIGHTS REQUIRED
Alternating forward lunge with upright row, overhead circle with weights, squats with overhead arms, shoulder taps, front and side raises, push-ups, lateral lunge with bicep curl, bridges, squat with front kick, planks
Length 31:02
Strength workout - 3 Rounds
WEIGHTS REQUIRED
LOWER BODY - Goblet squats, squat with reverse lunge (R), squat with reverse lunge (L), dead-lifts, UPPER BODY – Shoulder press and fly, row and fly, front side raise, CORE – Rolling plank, hip dips, step-ins
Length 5:49
Body and posture exercises
WEIGHTS REQUIRED
Underhand Row, Single arm squat, Lunge rotations, side-front-press lifts, floor to ceiling press, goalposts front and press, squat with knee raise, bear plank raise, up-down plank.
Reach out to us for any questions. You can also contact us to sign up for home exercise classes. Our friendly staff will be glad to accommodate your requests. We look forward to hearing from you soon!
(614) 698-0063
4140 Tuller Rd.
Suite 110
Dublin, OH 43017
info@pdnextsteps.com
