copyright 2014 family time fitness. all rights …...beginner fitness or intermediate fitness...
TRANSCRIPT
www.FamilyTimeFitness.com Copyright 2014 Family Time Fitness. All Rights Reserved
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Table of Contents
Introduction Page 2
Exercise Descriptions with Demonstration Videos Page 5
Workouts Page 9
Workout Summaries Page 25
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Introduction
The Family Boot Camp program is a fun but intense physical training program designed to build strength and aerobic fitness through a variety of
interval exercises. It is recommended that participants in the Family Boot Camp program are at least moderately fit before starting this program. If
you have not exercised regularly before we recommend completing the Beginner Fitness or Intermediate Fitness program before starting the Family
Boot Camp Program. Completing these two programs first will give you the fitness foundation to successfully complete the Family Boot Camp. The
Family Boot Camp program is designed to be done 3 times for week over 14 weeks. Each of the 8 workouts should take 20-40 minutes to complete
depending on how intensely you work through the exercises.
Training Considerations
When it comes to physical fitness, participant’s goals may differ. Weight
lifters and power lifters are concerned with the size and definition of muscles whereas athletes are concerned with improving performance in their specific
sport. Noncompetitive weight lifters have different goals still and their training should be executed differently depending on their goals. There are
many different methods for improving fitness. Boot Camp style programs are one training method that can be used. The great thing about boot camp
style training is that it provides a great deal of variation. There is not one best method for improving fitness. The important point is to find activities
you enjoy and incorporate them you’re your routines.
Principles of Training
A boot camp program designed to improve muscular strength and endurance
is governed by the following four basic principles:
Overload – to increase strength, muscles must be stressed beyond
their normal loads or resistance. Specificity – the overload principle must be uniquely applied to the
training objectives and the muscles that are to become stronger. Reversibility – if weight training is stopped, the gains of the training
will stop and strength will decrease to pre-training levels. Individuality – individuals should evaluate their unique strength
level, potential for strength improvement, and individual goals so that their training is specifically geared toward their personal improvement.
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In essence these principles indicate that to increase and maintain strength and or cardiovascular fitness, individuals must plan their own programs with
their specific goals and monitor personal progress. The weight loads or resistances must exceed normal capacity, and the strength building
exercises must stress the muscles to be strengthened. The program must be consistent and maintained if strength gains are to occur over the course of
training.
All types of human movement, from simple to complex, require elaborate motor control from the central nervous system. Almost every physical action uses two types of muscular contractions: concentric and eccentric. In
concentric contraction, the muscle shortens, generates force, pulls the
tendon attached to the bone, and movement results. In eccentric contraction, the muscle generates force while it is lengthening. The bicep or
arm curl can be used to demonstrate concentric and eccentric contractions. When the participant lifts a dumbbell, the bicep muscles shorten (concentric)
to generate force. When the participant lowers the dumbbell, the biceps lengthen (eccentric) and generate enough force to control the weight as it is
lowered. Almost all physical movements are a series of concentric and eccentric contractions controlled by the central nervous system.
Important Variables
Four variables, frequency, intensity, time, and type, must be manipulated to develop an appropriate weight training program. A summary of each follows:
Frequency – How often a person needs to exercise.
The American College of Sports Medicine recommends doing resistance or strength training 2-3 times per week. Resting 48-72 hours between
resistance training sessions is needed to optimally promote the cellular
adaptations that stimulate muscle growth and associated gains in strength. Intensity – How hard a person needs to exercise.
A person should workout at an intensity they feel is somewhat hard to hard. This could be defined as moderate to vigorous intensity. When doing
resistance training it may be working to a point where it is difficult to complete the last repetition in a set.
Another method for training intensity is to perform an exercise for a specific amount of time. Doing the exercise for a longer period of time increases
intensity. For example, performing push-ups for 40 seconds is more intense than performing push-ups for 20 seconds.
Time- How long a person needs to exercise
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A boot camp workout should include 8-12 different exercises. This could include the warm-up and cool down. Depending on the individual’s goals a
person should perform 1-3 sets of each exercise. Type- Mode of exercise
A well designed boot camp program should be well balanced and target every major muscle group. The overall idea is to work all parts of the body
to achieve muscular balance. The important factor is that the exercises are safe and well balanced.
A strength training program often focuses on one of two goals; to improve or maintain muscular strength or improve or maintain muscular endurance.
Lifting heavier weights for fewer repetitions is associated with improved strength while lifting lighter weights for higher numbers of repetitions
improves muscular endurance.
Program Overview
This Boot Camp program is designed to be done over 14 weeks. The
program contains more than 35 different exercises designed to improve cardiovascular fitness, build strength, and improve flexibility. Each workout
consists of a warm-up, activities, and a cool down and should take 20 to 40 minutes to complete. The program is designed to be done 3 days per week.
The entire program is designed to be done in limited space with very little equipment. It is very easy to do this program in at home. If you follow the
workout schedule you should see improvements within 4 to 6 weeks. The best time to complete your workout may be first thing in the morning
before starting other activities. The afternoon may work better for you if you do not like to exercise in the morning. Adding other physical activities that
your family enjoys to your daily schedule will also help improve everyone’s fitness. Go walking, running, cycling, swimming, or hiking. Find ways to add
more physical activity to your life. Each exercise is fully described in the workout descriptions. The descriptions
give a starting point for the number of repetitions and sets. If you find the
workouts too easy, you can increase the difficulty by increasing the number of repetitions, increasing the time or add another set. As the program
progresses, the number of repetitions, time, and sets will increase. Follow the workout chart and do your best to complete the recommended number
of repetitions and sets of each exercise. You have the freedom to modify any exercises to make sure they are done safely. Rest as needed. Our hope is
that you have a great time using this program to improve your family’s fitness. Have fun!
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Exercise Descriptions with Demonstration Videos Bear Crawls and Jumping Jacks Click here for demonstration video
Bear Crawl: Get into a pushup position and bear crawl on all fours. Move along the
floor keeping yourself low. Keep the Chest lifted off the floor as you should move along.
Jumping Jacks: Start by standing with your feet together and your arms at your sides. Jump and spread your legs wide apart, bringing your hands together
overhead. Jump again, and bring your feet back together and arms back to your sides.
Bowing Position Click here for demonstration video Kneel on the floor and lay your torso on your thighs. Reach your arms out in front
laying them on the floor, palms down. Burpees Click here for demonstration video
Start in a standing position. Squat down and place both hands on the ground. Kick your feet back while keeping your arms extended. Bring your knees back towards
your chest, bringing your feet back to the squat position. Jump up from the squat position. Land softly on both feet.
Chest Stretch Click here for demonstration video Stand with your hands at your side. Interlace your fingers behind you and open
your chest looking up toward the sky. Crunches Click here for demonstration video
Lie face up on the floor with your knees bent. Place your hands by your ears or across your chest. Curl your shoulders towards your pelvis. Return slowly to the
start position. Dips Click here for demonstration video
Sit on the ground with your knees bent and feet on the ground. Place your hands on the ground behind your back. Your hands should be a little wider than shoulder
width apart with your fingers pointing forward. Raise your hips by pushing down with your hands and feet. Bend your arms until your backside touches the ground
and then extend arms. Light Jog/High Knees/Heel Touches Click here for demonstration video
High Knees: Using a short stride and bouncing on your toes, take a step with an exaggerated high stride. Keep your stride very short, about 18 inches. Drive your
knee as high as possible on each stride. As you drive your knee high, bounce up on the toes of your opposite foot. Keep cycling your legs through this motion so that you are moving slowly forward over the ground with the exaggerated high knee
motion and bouncing on your opposite foot. You should land in a flat foot position.
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Heel Touches: Begin by performing a slow jog. Kick your heels up as high as possible behind your body. Attempt to bounce your heels off your buttocks. Most of
the movement should be in your lower leg. Concentrate on raising your heels as high as possible and maintaining a very quick light stride. Your foot touchdown
should be flat footed with your foot maintained in a dorsi-flexed (toes up) position. Line Jumps Click here for demonstration video
This exercise focuses on speed so move as quickly as possible. Mark a small line or use one that is available. With both feet jump quick front and back for 30 seconds.
Rest for 10 seconds. Turn to the right and jump the line on your right side for 30 seconds. Rest for 30 seconds. Turn to the left and jump the line on your left side for 30 seconds.
Low Squats with alternating leg lifts Click here for demonstration video
Squats: Stand with your feet shoulder width apart and your hands on your hips. Start movement by bending at your waist. Pretend to sit in a chair. Move down until your legs form a 90-degree angle at the knee. Then return to the starting position.
Alternating Leg Lifts: Start in a standing position. Kick your right leg out in front
and try to touch your toe with your left hand. Return to the start position. Kick your left leg out in front and try to touch your toe with your right hand. Return to the start position. Keep both arm and leg straight. Alternate right leg/left hand
with left leg/right hand.
Lunge Jumps Click here for demonstration video Stand with your feet together, elbows bent 90 degrees. Lunge forward with your right foot. Jump straight up as you thrust your arms forward, elbows still bent.
Switch legs in midair, like a scissor, and land in a lunge with your left leg forward. Repeat, switching legs again. To prevent injury, try to land as softly as possible.
Mountain climbers Click here for demonstration video Lie face down on the floor. Place the palms of your hands under your shoulders,
and keep your legs together. Keep your toes in contact with the floor as you push up until your arms are straight. Stretch out your left leg for stability. Bend your
right knee and bring it up in the direction of your right hand. After bringing your right knee up, return it to the original position and do the previous step with your
left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber). Plank Click here for demonstration video
Power Walk/Side Step Squat Click here for demonstration video
Power Walk: Walk at a brisk pace while pumping your arms.
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Side Step Squat: Start in a standing position with your feet together. As you step your lead foot out to the side begin to squat. As you start to stand up bring your trail foot back together with your lead foot.
Push-ups Click here for demonstration video Lie face down on the floor. Place the palms of your hands under your shoulders, and keep your legs together. Keep your toes in contact with the floor as you push
up until your arms are straight. Lower your body until your chest is 3-4 inches off the floor.
Push/Pulls Pyramid Click here for demonstration video
Push-ups: Lie face down on the floor. Place the palms of your hands under your shoulders, and keep your legs together. Keep your toes in contact with the floor as
you push up until your arms are straight. Lower your body until your chest is 3-4 inches off the floor.
Pulls: Start on your knees with your arms extended and hands raised over your head. Begin to move your hands away from each other as you bend your arms.
You should feel your shoulder blades (upper back) squeezing towards each other. Lower your arms until your elbows form a 90 degree angle and then begin to extend arms bringing your hands back together as you return to the start position.
Pyramid Stretch Click here for demonstration video
Place the palms of your hands on the ground and the soles of your feel planted on the ground. Push your hips up toward the sky making an upside down V with your body.
Quad Single Leg Stretch Click here for demonstration video
Standing, grab your right foot behind your back. Hold for 10-20 seconds. Reach and Pull Knees with push-ups Click here for demonstration video
Reach and Pull Knees: Walking forward reach your arms over head then pull arms down while lifting your right knee toward your chest. As your right foot plants back
on the ground reach arms over head. Pull arms down while lifting your left knee toward your chest. Return left foot to the ground while raising your hands over
head. Push-ups: Lie face down on the floor. Place the palms of your hands under your
shoulders, and keep your legs together. Keep your toes in contact with the floor as you push up until your arms are straight. Lower your body until your chest is 3-4
inches off the floor.
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Squat Jumps Click here for demonstration video Squat down, and touch the ground with your hands. Then extend up and jump. Keep your head above your hips while squatting. Land as softly as possible.
Standing Hamstring Stretch Click here for demonstration video
Stand tall with your left foot a few inches in front of your right foot and your left toes lifted. Bend your right knee slightly and pull your abdominals gently inward. Lean forward from your hips, and rest both palms on top of your right thigh for
balance and support. Keep your shoulders down and relaxed; don’t round your lower back. You should feel a mild pull gradually spread through the back of your
leg. Standing Overhead Stretch Click here for demonstration video
Standing interlace your fingers and reach overhead lengthening your body and look toward the sky.
Supermans Click here for demonstration video Lie face down on the ground. Place your hands out to the side with your arms bent
at 90 degrees. Raise your chest and arms off the ground then return to the start position.
V-Sits Click here for demonstration video Begin in a seated position with your knees bent and feet on the ground. Place your
hands on the ground behind your back for support. Your fingers should be pointed towards your back. Contract your abdominal muscles and core. Lift your feet
slightly off the ground and extend your legs until they are almost straight. Bring your knees toward your chest then extend legs back until they are almost fully extended.
Wide Stance and Narrow Stance Push-ups Click here for demonstration video
Wide Stance Push-up: Lie face down on the floor. Place the palms of your hands slightly in front and outside of your shoulders. Keep your legs together. Keep your toes in contact with the floor as you push up until your arms are straight. Lower
your body until your chest is 3-4 inches off the floor.
Narrow Stance Push-up: Lie face down on the floor. Place the palms of your hands slightly closer than shoulder width. Keep your arms close to your sides and your
legs together. Keep your toes in contact with the floor as you push up until your arms are straight. Lower your body until your chest is 3-4 inches off the floor.
Walking Planks Click here for demonstration video
Get in the plank position. Pick your right hand and foot off the ground and move them forward. When your right hand and foot return to the ground pick up your left hand and left foot and move them forward. Continue to repeat as you move
forward.
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Family Boot Camp Workout 1
SKILLS TAUGHT: Power, Speed, Coordination, Endurance, Strength, Agility
EQUIPMENT NEEDED: Exercise mat
Warm Up:
Bear Crawls and Jumping Jacks: Click here for demonstration video
Get into a pushup position and bear crawl on all fours. Move along the floor keeping yourself low. Keep your chest lifted off the floor as you should move
along. Bear crawl for 30 seconds and then stand and complete 15 jumping
jacks. Repeat 2 times.
Squats with alternating leg lifts: Click here for demonstration video Start with both arms raised overhead. Stand with your feet shoulder width
apart and your hands on your hips. Start movement by bending at your waist. Pretend to sit in a chair. Move down until your legs form a 90-degree
angle at the knee. Then return to the starting position. As you return to a standing position kick your right leg out in front and try to
touch your right toes with your left hand. Keep both arm and leg straight. Alternate right leg/left arm with left leg/right arm. Complete 15 on each leg.
Activity:
Push/Pulls Pyramid: Click here for demonstration video
Push-up one time and pull over head 8 times. Repeat the sequence adding1
push-up and 8 pulls each time until you reach 4 push-ups and 32 pulls then decrease the sequence returning to 1 push up and 8 pulls.
Jog/Squat: Click here for demonstration video
Jog for 30 seconds then complete body weight squats for 30 seconds. Repeat 4 times.
Jog/Plank: Click here for demonstration video
Jog for 30 seconds then complete a plank hold for 20 seconds. Repeat 4 times.
Mountain climbers: Click here for demonstration video
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Perform mountain climbers for 15 seconds. Rest for 30 seconds. Complete 4 sets.
Crunches/side crunches: Click here for demonstration video Complete 3 sets of 10 front crunches, right side crunches, and left side crunches. Rest for 1 minute between sets.
Cool Down:
Quad Single Leg Stretch: Click here for demonstration video
Standing, grab your right foot behind your back. Hold for 10-20 seconds.
Repeat with your left leg. Repeat 2 more times on each leg.
Standing Hamstring Stretch: Click here for demonstration video Stand tall with your left foot a few inches in front of your right foot and your
left toes lifted. Bend your right knee slightly and pull your abdominals gently inward. Lean forward from your hips, and rest both palms on top of your
right thigh for balance and support. Keep your shoulders down and relaxed; don’t round your lower back. You should feel a mild pull gradually spread
through the back of your leg. Hold this position for 15 seconds. Repeat the stretch with your right leg forward. Repeat 2 times with each leg.
Chest Stretch: Click here for demonstration video
Interlace your fingers behind you and open your chest looking up toward the sky. Hold for 10-20 seconds and repeat 2 more times.
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Family Boot Camp Workout 2
SKILLS TAUGHT:
Power, Speed, Coordination, Endurance, Strength, Agility EQUIPMENT NEEDED:
Exercise mat, distance markers
Warm Up:
Light Jog/High Knees/Heel Touches: Click here for demonstration video Jog lightly for 30 seconds. Continue to move forward and change to a high
knee jog for 30 seconds. Then change to a butt kick jog for 30 seconds. Repeat 2 times.
Push-Ups: Click here for demonstration video
Lie face down on the floor. Place the palms of your hands under your
shoulders, and keep your legs together. Keep your toes in contact with the floor as you push up until your arms are straight. Lower your body until your
chest is 3-4 inches off the floor. Complete 2 sets of 30 second push-ups. Rest for 1 minute between sets.
Activity:
Sprints: Click here for demonstration video
2 sets of all out 50 yard sprints with a rest of 2 minutes between each sprint.
Shuttle Run: Click here for demonstration video
Set up markers at the start, 10 yards and at 20 yards. Pick a partner to race against. Sprint for 10 yards and touch the ground. Quickly turn and run back
to the starting line and touch the ground. Turn and run 10 yards and touch
the ground. Run back to starting line and touch the ground. Sprint and run past the 20 yard marker to finish. Rest while the other pairs race each other.
Repeat with your partner or another person.
Wheelbarrow walks with push-ups: Click here for demonstration video In a push-up position and your partner holding your feet, walk forward
keeping your hips down and body in proper alignment for 5 steps. Stop and complete 5 push-ups. Repeat 3 times. Rest as needed. Switch positions with
your partner. Complete 2 sets.
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V-Sits: Click here for demonstration video
Complete 2 sets of 30 second V-Sits with a rest between sets. Partner performs V sits while the other rests.
Supermans/Plank: Click here for demonstration video
Complete a 30 second superman exercise followed by a 30 second plank exercise. Repeat once more. Partner performs supermans while the other
person performs the plank.
Cool Down:
Quad Single Leg Stretch: Click here for demonstration video Standing, grab your right foot behind your back. Hold for 10-20 seconds.
Repeat with your left leg. Repeat 2 more times on each leg.
Standing Hamstring Stretch: Click here for demonstration video
Stand tall with your left foot a few inches in front of your right foot and your left toes lifted. Bend your right knee slightly and pull your abdominals gently
inward. Lean forward from your hips, and rest both palms on top of your right thigh for balance and support. Keep your shoulders down and relaxed;
don’t round your lower back. You should feel a mild pull gradually spread through the back of your leg. Hold this position for 15 seconds. Repeat the
stretch with your right leg forward. Repeat 2 times with each leg.
Bowing Position: Click here for demonstration video Kneel on the floor and lay your torso on your thighs. Reach your arms out in
front laying them on the floor, palms down. Hold this position for 20 seconds. Relax, then repeat 2 times.
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Family Boot Camp Workout 3
SKILLS TAUGHT:
Power, Speed, Coordination, Endurance, Strength, Agility EQUIPMENT NEEDED:
Distance Markers
Warm Up:
Power Walk/Side Step Squat: Click here for demonstration video Power walk for 30 seconds. Turn to the right side and squat walk for 10
steps. Turn to the left and squat walk for 10 steps. Repeat 2 times.
Reach and Pull Knees with Push-ups: Click here for demonstration video Reach your arms overhead and pull down lifting your right knee toward your
chest. Step forward with your right foot as you raise your arms overhead.
Pull down and lift your left knee toward your chest. Repeat for 10 steps on each side. Stop and get into a push up position and complete 10 push-ups.
Repeat this sequence 2 times.
Activity:
Partner Box Shuffle: Click here for demonstration video Mark out a box 20 feet on each of the 4 sides. Face your partner and start
at corner A of the box and shuffle to corner B. From corner B sprint to corner C. From corner C shuffle to corner D. From corner D sprint to corner
A. Rest while the other pairs complete the course. Repeat 2 times.
Line Jumps: Click here for demonstration video This exercise focuses on speed so move as quickly as possible. Mark a small
line or use one that is available. With both feet jump quick front and back for
30 seconds. Turn to the side and jump the line on your side to side for 30 seconds. Rest for 30 seconds. Mirror your partner with each set. Complete 2
sets of line jumps.
Wheelbarrow walks with push-ups: Click here for demonstration video In a push-up position and your partner holding your feet, walk forward
keeping your hips down and body in proper alignment for 5 steps. Stop and complete 5 push-ups. Repeat 3 times. Rest as needed. Switch positions with
your partner. Complete 2 sets.
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Squat Jumps: Click here for demonstration video
Complete 2 sets of 30 second with a rest between sets. As you perform the squat have your partner rest, then switch until both sets are complete.
Supermans: Click here for demonstration video
Complete a 30 second superman exercise with a rest between sets. As you perform the superman have your partner rest, then switch until both sets
are complete.
Cool Down:
Standing Overhead Stretch: Click here for demonstration video Standing interlace your fingers and reach overhead lengthening your body
and look toward the sky. Hold for 10-20 seconds. Repeat 2 times.
Pyramid Stretch: Click here for demonstration video
Place the palms of your hands on the ground and the soles of your feel planted on the ground. Push your hips up toward the sky making an upside
down V with your body. Hold for 10-20 seconds. Repeat 2 more times.
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Family Boot Camp Workout 4
SKILLS TAUGHT:
Power, Speed, Coordination, Endurance, Strength, Agility EQUIPMENT NEEDED:
Exercise Mat
Warm Up:
Power Walk/Side Step Squat: Click here for demonstration video Power walk for 30 seconds. Turn to the right side and squat walk for 10
steps. Turn to the left and squat walk for 10 steps. Repeat 2 times.
Reach and Pull Knees with push-ups: Click here for demonstration video Moving forward reach your arms over head and pull down lifting your right
knee toward your chest, alternate with the left knee. Repeat for 10 steps
each side. Stop and get into a push up position and complete 10 push-ups. Repeat this sequence 2 times.
Activity:
Jog with Walking Lunges: Click here for demonstration video
Race your partner for 30 seconds. Winner tells partner how many walking lunges to perform, both partners complete the number determined by the
winner, between 5 and 15 repetitions. Repeat 3 times.
Jog with Push Ups: Click here for demonstration video Race your partner for 30 seconds. Winner tells partner how many pushups to
perform, both partners complete the number determined by the winner, between 5 and 15 repetitions. Repeat 3 times.
Jog with Dips: Click here for demonstration video Race your partner for 30 seconds. Winner tells partner how many dips to
perform, both partners complete the number determined by the winner, between 5 and 15 repetitions. Repeat 3 times.
Jog with V-Sits: Click here for demonstration video
Jog and race your partner for 30 seconds. Stop. Winner tells partner how many V-sits to perform, both partners complete the number determined by
the winner, between 5 and 15 repetitions. Repeat 3 times.
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Supermans: Click here for demonstration video
Complete a 30 second superman exercise with a rest between sets.
Cool Down:
Standing Overhead Stretch: Click here for demonstration video Standing interlace your fingers and reach overhead lengthening your body
and look toward the sky. Hold for 10-20 seconds. Repeat 2 times.
Pyramid Stretch: Click here for demonstration video Place the palms of your hands on the ground and the soles of your feel
planted on the ground. Push your hips up toward the sky making an upside down V with your body. Hold for 10-20 seconds. Repeat 2 more times.
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Family Boot Camp Workout 5
SKILLS TAUGHT: Power, Speed, Coordination, Endurance, Strength, Agility
EQUIPMENT NEEDED: Exercise mat
Warm Up:
Bear Crawls and Jumping Jacks: Click here for demonstration video
Get into a pushup position and bear crawl on all fours. Move along the floor keeping yourself low. Keep the Chest lifted off the floor as you should move
along. Bear crawl for 30 seconds and then stand and complete 15 jumping jacks. Repeat 2 times.
Low Squats with alternating leg lifts: Click here for demonstration video
Start with both arms raised overhead. Stand with your feet shoulder width
apart and your hands on your hips. Start movement by bending at your waist. Pretend to sit in a chair. Move down until your legs form a 90-degree
angle at the knee. Then return to the starting position. As you return to a standing position kick your right leg out in front and try to
touch your right toes with your left hand. Keep both arm and leg straight. Alternate right leg/left arm with left leg/right arm. Complete 15 on each leg.
Activity:
Total Body List Workout:
Move through the list of exercises in order. Repeat the list 5 times. Partner doesn’t move to the next exercise until everyone has completed the current
exercise.
5 Burpees
10 Push ups 10 second mountain climbers
Rest 1-2 minutes 15 V-Sits
15 Squats 5 walking planks
Rest 1-2 minutes
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Cool Down:
Quad Single Leg Stretch: Click here for demonstration video Standing grab your right foot behind your back. Hold for 10-20 seconds.
Repeat with your left leg. Repeat 2 more times on each leg.
Standing Hamstring Stretch: Click here for demonstration video Stand tall with your left foot a few inches in front of your right foot and your
left toes lifted. Bend your right knee slightly and pull your abdominals gently inward. Lean forward from your hips, and rest both palms on top of your
right thigh for balance and support. Keep your shoulders down and relaxed; don’t round your lower back. You should feel a mild pull gradually spread
through the back of your leg. Hold this position for 15 seconds. Repeat the stretch with your right leg forward. Repeat 2 times with each leg.
Chest Stretch: Click here for demonstration video Interlace your fingers behind you and open your chest looking up toward the
sky. Hold for 10-20 seconds and repeat 2 more times.
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Family Boot Camp Workout 6 SKILLS TAUGHT:
Power, Speed, Coordination, Endurance, Strength, Agility
EQUIPMENT NEEDED: Exercise mat and stop watch
Warm Up:
Light Jog/High Knees/Heel Touches: Click here for demonstration video
Jog lightly for 30 seconds. Continue to move forward and change to a high knee jog for 30 seconds. Then change to a butt kick jog for 30 seconds.
Repeat 2 times.
Push-Ups: Click here for demonstration video Complete 2 sets of 10 push-ups with a 30 second rest in between the 2 sets.
Activity: TABATA #1: Click here for demonstration video
Squat for 20 seconds. Rest 10 seconds. Push-ups for 20 seconds. Rest for 10 seconds. Repeat this sequences for 2 minutes
Crunches: Click here for demonstration video
Crunches to the front for 15 repetitions. Right side crunch for 15 repetitions. Left side crunch for 15 repetitions. Repeat this sequence 2 times
TABATA #2: Click here for demonstration video
Lunge jumps for 20 seconds. Rest 10 seconds. Dips for 20 seconds. Rest for 10 seconds. Repeat this sequences for 2 minutes
Cool Down:
Quad Single Leg Stretch: Click here for demonstration video Standing, grab your right foot behind your back. Hold for 10-20 seconds.
Repeat with your left leg. Repeat 2 more times on each leg.
Standing Hamstring Stretch: Click here for demonstration video Stand tall with your left foot a few inches in front of your right foot and your
left toes lifted. Bend your right knee slightly and pull your abdominals gently inward. Lean forward from your hips, and rest both palms on top of your
right thigh for balance and support. Keep your shoulders down and relaxed; don’t round your lower back. You should feel a mild pull gradually spread
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through the back of your leg. Hold this position for 15 seconds. Repeat the stretch with your right leg forward. Repeat 2 times with each leg.
Bowing Position: Click here for demonstration video
Kneel on the floor and lay your torso on your thighs. Reach your arms out in front laying them on the floor, palms down.
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Family Boot Camp Workout 7
SKILLS TAUGHT:
Power, Speed, Coordination, Endurance, Strength, Agility EQUIPMENT NEEDED:
Exercise Mat and distance markers
Warm Up:
Power Walk/Side Step Squat: Click here for demonstration video Power walk for 30 seconds. Turn to the right side and squat walk for 10
steps. Turn to the left and squat walk for 10 steps. Repeat 2 times.
Reach and Pull Knees with push-ups: Click here for demonstration video Moving forward reach your arms over head and pull down lifting your right
knee toward your chest, alternate with the left knee. Repeat for 10 steps
each side. Stop and get into a push up position and complete 10 push-ups. Repeat this sequence 2 times.
Activity:
Sprints: Click here for demonstration video
Race your partner and Sprint for 50 yards. Rest for 2 minutes. Repeat once more.
Push-ups and Squat Jumps: Click here for demonstration video
Wide stance push-ups for 30 seconds. Squat jumps for 30 second. Complete 2 sets of each. Have your partner perform the squat jumps as you
are performing the pushups, switch until both sets are complete
V-Sits and Lunge Jumps:
V-sits for 30 seconds. Lunge jumps for 30 second. Complete 2 sets of each. Have your partner perform the lunge jumps as you
are performing the v-sits, switch until both sets are complete
Dips: Click here for demonstration video Complete 3 sets of 20 second dips with a rest between each set.
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Cool Down:
Standing Overhead Stretch: Click here for demonstration video
Standing interlace your fingers and reach overhead lengthening your body and look toward the sky. Hold for 10-20 seconds. Repeat 2 times.
Pyramid Stretch: Click here for demonstration video
Place the palms of your hands on the ground and the soles of your feel planted on the ground. Push your hips up toward the sky making an upside
down V with your body. Hold for 10-20 seconds. Repeat 2 more times.
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Family Boot Camp Workout 8
SKILLS TAUGHT: Power, Speed, Coordination, Endurance, Strength, Agility
EQUIPMENT NEEDED: Exercise mat, Watch
Warm Up:
Bear Crawls and Jumping Jacks: Click here for demonstration video
Get into a pushup position and bear crawl on all fours. Move along the floor keeping yourself low. Keep the Chest lifted off the floor as you should move
along. Bear crawl for 30 seconds and then stand and complete 15 jumping jacks. Repeat 2 times.
Low Squats with alternating leg lifts: Click here for demonstration video Start with both arms raised overhead. Stand with your feet shoulder width
apart and your hands on your hips. Start movement by bending at your waist. Pretend to sit in a chair. Move down until your legs form a 90-degree
angle at the knee. Then return to the starting position. As you return to a standing position kick your right leg out in front and try to
touch your right toes with your left hand. Keep both arm and leg straight. Alternate right leg/left arm with left leg/right arm. Complete 15 on each leg.
Activity:
Follow the Leader:
Body of the workout is 20 minutes. Choose a leader. As the leader complete the list of exercises at your pace/repetitions/sets. Once the list of exercises
is complete, choose the next leader and repeat until 20 minutes is reached.
Jog
Squat Jump Walking plank
Walking Lunges Dips
Crunches Supermans
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Cool Down:
Quad Single Leg Stretch: Click here for demonstration video
Standing, grab your right foot behind your back. Hold for 10-20 seconds. Repeat with your left leg. Repeat 2 more times on each leg.
Standing Hamstring Stretch: Click here for demonstration video
Stand tall with your left foot a few inches in front of your right foot and your left toes lifted. Bend your right knee slightly and pull your abdominals gently
inward. Lean forward from your hips, and rest both palms on top of your right thigh for balance and support. Keep your shoulders down and relaxed;
don’t round your lower back. You should feel a mild pull gradually spread through the back of your leg. Hold this position for 15 seconds. Repeat the
stretch with your right leg forward. Repeat 2 times with each leg.
Keep in mind the following tips as you perform the standing hamstring
stretch: Keep your back straight and your abs pulled inward to make the stretch
more effective and to protect your lower back. Don’t lean so far forward that you lose your balance or feel strain in your
lower back.
Chest Stretch: Click here for demonstration video Interlace your fingers behind you and open your chest looking up toward the
sky. Hold for 10-20 seconds and repeat 2 more times.
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Family Boot Camp
Workout Summaries
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Week 1 Workout 1
Workout 1
Exercise Sets Repetitions/Duration Comments
Warm Up
Bear Crawls and
Jumping Jacks
2 Bear Crawl 30 seconds followed by 15 Jumping Jacks
Squats with alternating
leg lifts
2 15 squats. Alternate leg lifts after each squat.
Activity
Push/Pulls Pyramid 1 One time through entire sequence. Start with 1 push-
up and 8 pulls. Add 1 push-up and 8 pulls to each
sequence until you reach 4 push-ups and 32 pulls then
decrease sequence until you get to 1 push-up and 8
pulls.
Jog/Squat 4 Alternate jogging for 30 seconds and squats for 30
seconds.
Jog/Plank 4 Alternate jogging for 30 seconds and planks for 20
seconds.
Mountain climbers 4 15 seconds
Crunches/side crunches 3 Complete 10 crunches in each position.
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Chest Stretch 2 Hold for 10-20 seconds.
Week 1 Workout 2
Workout 2
Exercise Sets Repetitions/Duration Comments
Warm Up
Light Jog/High
Knees/Heel Touches
2 Perform each exercise for 30 seconds.
Push-ups 2 Perform push-ups for 30 seconds
Activity
Sprints 2 Sprint for 50 yards
Shuttle Run 2 Run through course as quickly as possible
Wheelbarrow walks with
Push-ups
2 Every 5 steps stop and let partner with hands on
ground complete 5 push-ups. Take 15 total steps then
switch roles.
V-Sits 2 Perform V-sits for 30 seconds
Supermans/Plank 2 30 seconds of supermans followed by 30 seconds of
plank
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
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Bowing Position 2 Hold position for 20 seconds.
Week 1 Workout 3
Workout 3
Exercise Sets Repetitions/Duration Comments
Warm Up
Power Walk/Side Step
Squat
2 Walk for 30 seconds, turn to the right and side step
squat for 10 steps, then turn to the left and side step
squat for 10 steps
Reach and Pull Knees
with push-ups
2 Walk for 10 steps alternate bringing right knee then left
knee toward chest. Stop and complete 10 push-ups.
Activity
Partner Box Shuffle 2 Race your partner through the course
Line Jumps 2 Jump front to back for 30 seconds. Jump side to side
for 30 seconds.
Wheelbarrow walks
with Push-ups
2 Every 5 steps stop and let partner with hands on
ground complete 5 push-ups. Take 15 total steps then
switch roles.
Squat Jumps 2 Perform squat jumps for 30 seconds.
Supermans 2 Perform supermans for 30 seconds.
Cool Down
Standing Overhead
Stretch
2 Hold for 10-20 seconds
Pyramid Stretch 2 Hold for 10-20 seconds
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Week 2 Workout 1
Workout 4
Exercise Sets Repetitions/Duration Comments
Warm Up
Power Walk/Side Step
Squat
2 Walk for 30 seconds, turn to the right and side step
squat for 10 steps, then turn to the left and side step
squat for 10 steps
Reach and Pull Knees
with push-ups
2 Walk for 10 steps alternate bringing right knee then left
knee toward chest. Stop and complete 10 push-ups.
Activity
Jog with Walking
Lunges
3 Race your partner for 30 seconds, winner tells partner
how many walking lunges to complete.
Jog with push-ups 3 Race your partner for 30 seconds, winner tells partner
how many push-ups to complete
Jog with Dips 3 Race your partner for 30 seconds, winner tells partner
how many dips to complete
Jog with V-Sits 3 Race your partner for 30 seconds, winner tells partner
how many v-sits to complete
Supermans 3 Perform supermans for 30 seconds.
Cool Down
Standing Overhead
Stretch
2 Hold for 10-20 seconds
Pyramid Stretch 2 Hold for 10-20 seconds
Week 2 Workout 2
Workout 5
Exercise Sets Repetitions/Duration Comments
Warm Up
Bear Crawls and
Jumping Jacks
2 Bear Crawl 30 seconds followed by 15 Jumping Jacks
Low Squats with
alternating leg lifts
2 15 squats. Alternate leg lifts after each squat.
Activity Complete the circuit 5 times. Rest as needed
Burpees Complete 5 burpees
Push-ups Complete 10 push-ups
Mountain climbers Complete 20 seconds of mountain climbers
V-Sits Complete 15 V-sits
Squats Complete 15 squats
Walking Plank Complete 5 walking planks
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Chest Stretch 2 Hold for 10-20 seconds.
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Week 2 Workout 3
Workout 6
Exercise Sets Repetitions/Duration Comments
Warm Up
Light Jog/High
Knees/Heel Touches
2 Perform each exercise for 30 seconds.
Push-ups 2 Perform 10 push-ups.
Activity
Tabata #1 1 Alternate 20 seconds of squats and push-ups for 4
minutes with 10 seconds rest between exercises.
Crunches 3 10 front crunches, right side crunches, and left side
crunches
Tabata #2 1 Alternate 20 seconds of lunge jumps and dips for 4
minutes with 10 seconds rest between exercises.
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Bowing Position 2 Hold position for 20 seconds.
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Week 3 Workout 1
Workout 7
Exercise Sets Repetitions/Duration Comments
Warm Up
Power Walk/Side
Step Squat
2 Walk for 30 seconds, turn to the right and side step
squat for 10 steps, then turn to the left and side step
squat for 10 steps
Reach and Pull Knees
with push-ups
2 Walk for 10 steps alternate bringing right knee then left
knee toward chest. Stop and complete 10 push-ups.
Activity
Sprints 2 Sprint for 50 yards
Push-ups 2 30 seconds of wide stance push-ups then 30 seconds of
narrow stance push-ups.
Squat Jumps 2 Perform 20 squat jumps
V-Sits 3 Perform V-sits for 20 seconds
Lunge Jumps 2 Perform lunge jumps for 30 seconds
Dips 3 Perform dips for 20 seconds
Cool Down
Standing Overhead
Stretch
2 Hold for 10-20 seconds
Pyramid Stretch 2 Hold for 10-20 seconds
Week 3 Workout 2
Workout 8
Exercise Sets Repetitions/Duration Comments
Warm Up
Bear Crawls and
Jumping Jacks
2 Bear Crawl 30 seconds followed by 15 Jumping Jacks
Low Squats with
alternating leg lifts
2 15 squats. Alternate leg lifts after each squat.
Activity Choose a leader and work though each exercise at the leader’s pace. The leader chooses the number of sets and repetitions for each exercise. Change leader once all the exercises are completed. Continue this pattern for 20 minutes.
Jog
Squat Jumps
Walking Plank
Walking Lunges
Dips 3
Crunches
Supermans
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Chest Stretch 2 Hold for 10-20 seconds.
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Week 3 Workout 3
Workout 1
Exercise Sets Repetitions/Duration Comments
Warm Up
Bear Crawls and
Jumping Jacks
2 Bear Crawl 30 seconds followed by 15 Jumping Jacks
Squats with alternating
leg lifts
2 15 squats. Alternate leg lifts after each squat.
Activity
Push/Pulls Pyramid 1 One time through entire sequence. Start with 1 push-
up and 8 pulls. Add 1 push-up and 8 pulls to each
sequence until you reach 4 push-ups and 32 pulls then
decrease sequence until you get to 1 push-up and 8
pulls.
Jog/Squat 4 Alternate jogging for 30 seconds and squats for 30
seconds.
Jog/Plank 4 Alternate jogging for 30 seconds and planks for 20
seconds.
Mountain climbers 4 15 seconds
Crunches/side crunches 3 Complete 10 crunches in each position.
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Chest Stretch 2 Hold for 10-20 seconds.
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Week 4 Workout 1
Workout 2
Exercise Sets Repetitions/Duration Comments
Warm Up
Light Jog/High
Knees/Heel Touches
2 Perform each exercise for 30 seconds.
Push-ups 2 Perform push-ups for 30 seconds
Activity
Shuttle Run 2 Run through course as quickly as possible
Wheelbarrow walks with
Push-ups
2 Every 5 steps stop and let partner with hands on
ground complete 5 push-ups. Take 15 total steps then
switch roles.
V-Sits 2 Perform V-sits for 30 seconds
Supermans/Plank 2 30 seconds of supermans followed by 30 seconds of
plank
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Bowing Position 2 Hold position for 20 seconds.
Week 4 Workout 2
Workout 3
Exercise Sets Repetitions/Duration Comments
Warm Up
Power Walk/Side Step
Squat
2 Walk for 30 seconds, turn to the right and side step
squat for 10 steps, then turn to the left and side step
squat for 10 steps
Reach and Pull Knees
with push-ups
2 Walk for 10 steps alternate bringing right knee then left
knee toward chest. Stop and complete 10 push-ups.
Activity
Partner Box Shuffle 2 Race your partner through the course
Line Jumps 2 Jump front to back for 30 seconds. Jump side to side
for 30 seconds.
Wheelbarrow walks
with Push-ups
2 Every 5 steps stop and let partner with hands on
ground complete 5 push-ups. Take 15 total steps then
switch roles.
Squat Jumps 2 Perform squat jumps for 30 seconds.
Supermans 2 Perform supermans for 30 seconds.
Cool Down
Standing Overhead
Stretch
2 Hold for 10-20 seconds
Pyramid Stretch 2 Hold for 10-20 seconds
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Week 4 Workout 3
Workout 4
Exercise Sets Repetitions/Duration Comments
Warm Up
Power Walk/Side Step
Squat
2 Walk for 30 seconds, turn to the right and side step
squat for 10 steps, then turn to the left and side step
squat for 10 steps
Reach and Pull Knees
with push-ups
2 Walk for 10 steps alternate bringing right knee then left
knee toward chest. Stop and complete 10 push-ups.
Activity
Jog with Walking
Lunges
3 Race your partner for 30 seconds, winner tells partner
how many walking lunges to complete.
Jog with push-ups 3 Race your partner for 30 seconds, winner tells partner
how many push-ups to complete
Jog with Dips 3 Race your partner for 30 seconds, winner tells partner
how many dips to complete
Jog with V-Sits 3 Race your partner for 30 seconds, winner tells partner
how many v-sits to complete
Supermans 3 Perform supermans for 30 seconds.
Cool Down
Standing Overhead
Stretch
2 Hold for 10-20 seconds
Pyramid Stretch 2 Hold for 10-20 seconds
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Week 5 Workout 1
Workout 5
Exercise Sets Repetitions/Duration Comments
Warm Up
Bear Crawls and
Jumping Jacks
2 Bear Crawl 30 seconds followed by 15 Jumping Jacks
Low Squats with
alternating leg lifts
2 15 squats. Alternate leg lifts after each squat.
Activity Complete the circuit 5 times. Rest as needed
Burpees Complete 5 burpees
Push-ups Complete 10 push-ups
Mountain climbers Complete 20 seconds of mountain climbers
V-Sits Complete 15 V-sits
Squats Complete 15 squats
Walking Plank Complete 5 walking planks
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Chest Stretch 2 Hold for 10-20 seconds.
Week 5 Workout 2
Workout 6
Exercise Sets Repetitions/Duration Comments
Warm Up
Light Jog/High
Knees/Heel Touches
2 Perform each exercise for 30 seconds.
Push-ups 2 Perform 10 push-ups.
Activity
Tabata #1 1 Alternate 20 seconds of squats and push-ups for 4
minutes with 10 seconds rest between exercises.
Crunches 3 10 front crunches, right side crunches, and left side
crunches
Tabata #2 1 Alternate 20 seconds of lunge jumps and dips for 4
minutes with 10 seconds rest between exercises.
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Bowing Position 2 Hold position for 20 seconds.
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Week 5 Workout 3
Workout 7
Exercise Sets Repetitions/Duration Comments
Warm Up
Power Walk/Side
Step Squat
2 Walk for 30 seconds, turn to the right and side step
squat for 10 steps, then turn to the left and side step
squat for 10 steps
Reach and Pull Knees
with push-ups
2 Walk for 10 steps alternate bringing right knee then left
knee toward chest. Stop and complete 10 push-ups.
Activity
Sprints 3 Sprint for 50 yards
Push-ups 2 30 seconds of wide stance push-ups then 30 seconds of
narrow stance push-ups.
Squat Jumps 2 Perform 20 squat jumps
V-Sits 3 Perform V-sits for 20 seconds
Lunge Jumps 2 Perform lunge jumps for 30 seconds
Dips 3 Perform dips for 20 seconds
Cool Down
Standing Overhead
Stretch
2 Hold for 10-20 seconds
Pyramid Stretch 2 Hold for 10-20 seconds
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Week 6 Workout 1
Workout 8
Exercise Sets Repetitions/Duration Comments
Warm Up
Bear Crawls and
Jumping Jacks
2 Bear Crawl 30 seconds followed by 15 Jumping Jacks
Low Squats with
alternating leg lifts
2 15 squats. Alternate leg lifts after each squat.
Activity Choose a leader and work though each exercise at the leader’s pace. The leader chooses the number of sets and repetitions for each exercise. Change leader once all the exercises are completed.
Continue this pattern for 20 minutes.
Jog
Squat Jumps
Walking Plank
Walking Lunges
Dips 3
Crunches
Supermans
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Chest Stretch 2 Hold for 10-20 seconds.
Week 6 Workout 2
Workout 1
Exercise Sets Repetitions/Duration Comments
Warm Up
Bear Crawls and
Jumping Jacks
2 Bear Crawl 30 seconds followed by 15 Jumping Jacks
Squats with alternating
leg lifts
2 15 squats. Alternate leg lifts after each squat.
Activity
Push/Pulls Pyramid 1 One time through entire sequence. Start with 1 push-up and
8 pulls. Add 1 push-up and 8 pulls to each sequence until you reach 4 push-ups and 32 pulls then decrease sequence until you get to 1 push-up and 8 pulls.
Jog/Squat 4 Alternate jogging for 30 seconds and squats for 30
seconds.
Jog/Plank 4 Alternate jogging for 30 seconds and planks for 20
seconds.
Mountain climbers 4 15 seconds
Crunches/side crunches 3 Complete 10 crunches in each position.
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Chest Stretch 2 Hold for 10-20 seconds.
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Week 6 Workout 3
Workout 2
Exercise Sets Repetitions/Duration Comments
Warm Up
Light Jog/High
Knees/Heel Touches
2 Perform each exercise for 30 seconds.
Push-ups 2 Perform push-ups for 30 seconds
Activity
Shuttle Run 3 Run through course as quickly as possible
Wheelbarrow walks with
Push-ups
2 Every 5 steps stop and let partner with hands on
ground complete 5 push-ups. Take 15 total steps then
switch roles.
V-Sits 3 Perform V-sits for 30 seconds
Supermans/Plank 2 30 seconds of supermans followed by 30 seconds of
plank
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Bowing Position 2 Hold position for 20 seconds.
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Week 7 Workout 1
Workout 3
Exercise Sets Repetitions/Duration Comments
Warm Up
Power Walk/Side Step
Squat
2 Walk for 30 seconds, turn to the right and side step
squat for 10 steps, then turn to the left and side step
squat for 10 steps
Reach and Pull Knees
with push-ups
2 Walk for 10 steps alternate bringing right knee then left
knee toward chest. Stop and complete 10 push-ups.
Activity
Partner Box Shuffle 3 Race your partner through the course
Line Jumps 3 Jump front to back for 30 seconds. Jump side to side
for 30 seconds.
Wheelbarrow walks
with Push-ups
2 Every 5 steps stop and let partner with hands on
ground complete 5 push-ups. Take 15 total steps then
switch roles.
Squat Jumps 2 Perform squat jumps for 30 seconds.
Supermans 2 Perform supermans for 30 seconds.
Cool Down
Standing Overhead
Stretch
2 Hold for 10-20 seconds
Pyramid Stretch 2 Hold for 10-20 seconds
Week 7 Workout 2
Workout 4
Exercise Sets Repetitions/Duration Comments
Warm Up
Power Walk/Side Step
Squat
2 Walk for 30 seconds, turn to the right and side step
squat for 10 steps, then turn to the left and side step
squat for 10 steps
Reach and Pull Knees
with push-ups
2 Walk for 10 steps alternate bringing right knee then left
knee toward chest. Stop and complete 10 push-ups.
Activity
Jog with Walking
Lunges
3 Race your partner for 30 seconds, winner tells partner
how many walking lunges to complete.
Jog with push-ups 3 Race your partner for 30 seconds, winner tells partner
how many push-ups to complete
Jog with Dips 3 Race your partner for 30 seconds, winner tells partner
how many dips to complete
Jog with V-Sits 3 Race your partner for 30 seconds, winner tells partner
how many v-sits to complete
Supermans 3 Perform supermans for 30 seconds.
Cool Down
Standing Overhead
Stretch
2 Hold for 10-20 seconds
Pyramid Stretch 2 Hold for 10-20 seconds
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Week 7 Workout 3
Workout 5
Exercise Sets Repetitions/Duration Comments
Warm Up
Bear Crawls and
Jumping Jacks
2 Bear Crawl 30 seconds followed by 15 Jumping Jacks
Low Squats with
alternating leg lifts
2 15 squats. Alternate leg lifts after each squat.
Activity Complete the circuit 5 times. Rest as needed
Burpees Complete 5 burpees
Push-ups Complete 10 push-ups
Mountain climbers Complete 20 seconds of mountain climbers
V-Sits Complete 15 V-sits
Squats Complete 15 squats
Walking Plank Complete 5 walking planks
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Chest Stretch 2 Hold for 10-20 seconds.
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Week 8 Workout 1
Workout 6
Exercise Sets Repetitions/Duration Comments
Warm Up
Light Jog/High
Knees/Heel Touches
2 Perform each exercise for 30 seconds.
Push-ups 2 Perform 10 push-ups.
Activity
Tabata #1 1 Alternate 20 seconds of squats and push-ups for 4
minutes with 10 seconds rest between exercises.
Crunches 3 10 front crunches, right side crunches, and left side
crunches
Tabata #2 1 Alternate 20 seconds of lunge jumps and dips for 4
minutes with 10 seconds rest between exercises.
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Bowing Position 2 Hold position for 20 seconds.
Week 8 Workout 2
Workout 7
Exercise Sets Repetitions/Duration Comments
Warm Up
Power Walk/Side
Step Squat
2 Walk for 30 seconds, turn to the right and side step
squat for 10 steps, then turn to the left and side step
squat for 10 steps
Reach and Pull Knees
with push-ups
2 Walk for 10 steps alternate bringing right knee then left
knee toward chest. Stop and complete 10 push-ups.
Activity
Sprints 3 Sprint for 50 yards
Push-ups 3 30 seconds of wide stance push-ups then 30 seconds of
narrow stance push-ups.
Squat Jumps 2 Perform 20 squat jumps
V-Sits 3 Perform V-sits for 20 seconds
Lunge Jumps 2 Perform lunge jumps for 30 seconds
Dips 3 Perform dips for 20 seconds
Cool Down
Standing Overhead
Stretch
2 Hold for 10-20 seconds
Pyramid Stretch 2 Hold for 10-20 seconds
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Week 8 Workout 3
Workout 8
Exercise Sets Repetitions/Duration Comments
Warm Up
Bear Crawls and
Jumping Jacks
2 Bear Crawl 30 seconds followed by 15 Jumping Jacks
Low Squats with
alternating leg lifts
2 15 squats. Alternate leg lifts after each squat.
Activity Choose a leader and work though each exercise at the leader’s
pace. The leader chooses the number of sets and repetitions
for each exercise. Change leader once all the exercises are
completed. Continue this pattern for 20 minutes.
Jog
Squat Jumps
Walking Plank
Walking Lunges
Dips 3
Crunches
Supermans
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Chest Stretch 2 Hold for 10-20 seconds.
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Week 9 Workout 1
Workout 1
Exercise Sets Repetitions/Duration Comments
Warm Up
Low Squats with
alternating leg lifts
3 15 squats. Alternate leg lifts after each squat.
Bear Crawls and
Jumping Jacks
2 Bear Crawl 30 seconds followed by 15 Jumping Jacks
Activity
Push/Pulls Pyramid 1 One time through entire sequence. Start with 1 push-
up and 8 pulls. Add 1 push-up and 8 pulls to each
sequence until you reach 4 push-ups and 32 pulls then
decrease sequence until you get to 1 push-up and 8
pulls.
Jog/Squat 4 Alternate jogging for 30 seconds and squats for 30
seconds.
Jog/Plank 4 Alternate jogging for 30 seconds and planks for 20
seconds.
Mountain climbers 4 15 seconds
Crunches/side crunches 4 Complete 10 crunches in each position.
Cool Down
Quad Single Leg Stretch 3 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
3 Hold for 10-20 seconds with each leg.
Chest Stretch 2 Hold for 10-20 seconds.
Week 9 Workout 2
Workout 2
Exercise Sets Repetitions/Duration Comments
Warm Up
Light Jog/High
Knees/Heel Touches
2 Perform each exercise for 30 seconds.
Push-ups 2 Perform push-ups for 30 seconds
Activity
Shuttle Run 2 Run through course as quickly as possible
Wheelbarrow walks with
Push-ups
2 Every 5 steps stop and let partner with hands on
ground complete 5 push-ups. Take 15 total steps then
switch roles.
V-Sits 2 Perform V-sits for 30 seconds
Supermans/Plank 2 30 seconds of supermans followed by 30 seconds of
plank
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Bowing Position 2 Hold position for 20 seconds.
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Week 9 Workout 3
Workout 3
Exercise Sets Repetitions/Duration Comments
Warm Up
Power Walk/Side Step
Squat
2 Walk for 30 seconds, turn to the right and side step
squat for 10 steps, then turn to the left and side step
squat for 10 steps
Reach and Pull Knees
with push-ups
2 Walk for 10 steps alternate bringing right knee then left
knee toward chest. Stop and complete 10 push-ups.
Activity
Partner Box Shuffle 3 Race your partner through the course
Line Jumps 3 Jump front to back for 30 seconds. Jump side to side
for 30 seconds.
Wheelbarrow walks
with Push-ups
2 Every 5 steps stop and let partner with hands on
ground complete 5 push-ups. Take 15 total steps then
switch roles.
Squat Jumps 2 Perform squat jumps for 30 seconds.
Supermans 2 Perform supermans for 30 seconds.
Cool Down
Standing Overhead
Stretch
2 Hold for 10-20 seconds
Pyramid Stretch 2 Hold for 10-20 seconds
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Week 10 Workout 1
Workout 4
Exercise Sets Repetitions/Duration Comments
Warm Up
Power Walk/Side Step
Squat
2 Walk for 30 seconds, turn to the right and side step
squat for 10 steps, then turn to the left and side step
squat for 10 steps
Reach and Pull Knees
with push-ups
2 Walk for 10 steps alternate bringing right knee then left
knee toward chest. Stop and complete 10 push-ups.
Activity
Jog with Walking
Lunges
3 Race your partner for 30 seconds, winner tells partner
how many walking lunges to complete.
Jog with push-ups 3 Race your partner for 30 seconds, winner tells partner
how many push-ups to complete
Jog with Dips 3 Race your partner for 30 seconds, winner tells partner
how many dips to complete
Jog with V-Sits 3 Race your partner for 30 seconds, winner tells partner
how many v-sits to complete
Supermans 3 Perform supermans for 30 seconds.
Cool Down
Standing Overhead
Stretch
2 Hold for 10-20 seconds
Pyramid Stretch 2 Hold for 10-20 seconds
Week 10 Workout 2
Workout 5
Exercise Sets Repetitions/Duration Comments
Warm Up
Bear Crawls and
Jumping Jacks
2 Bear Crawl 30 seconds followed by 15 Jumping Jacks
Low Squats with
alternating leg lifts
2 15 squats. Alternate leg lifts after each squat.
Activity Complete the circuit 5 times. Rest as needed
Burpees Complete 5 burpees
Push-ups Complete 10 push-ups
Mountain climbers Complete 20 seconds of mountain climbers
V-Sits Complete 15 V-sits
Squats Complete 15 squats
Walking Plank Complete 5 walking planks
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Chest Stretch 2 Hold for 10-20 seconds.
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Week 10 Workout 3
Workout 6
Exercise Sets Repetitions/Duration Comments
Warm Up
Light Jog/High
Knees/Heel Touches
2 Perform each exercise for 30 seconds.
Push-ups 2 Perform 10 push-ups.
Activity
Tabata #1 1 Alternate 20 seconds of squats and push-ups for 4
minutes with 10 seconds rest between exercises.
Crunches 3 10 front crunches, right side crunches, and left side
crunches
Tabata #2 1 Alternate 20 seconds of lunge jumps and dips for 4
minutes with 10 seconds rest between exercises.
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Bowing Position 2 Hold position for 20 seconds.
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Week 11 Workout 1
Workout 7
Exercise Sets Repetitions/Duration Comments
Warm Up
Power Walk/Side
Step Squat
2 Walk for 30 seconds, turn to the right and side step
squat for 10 steps, then turn to the left and side step
squat for 10 steps
Reach and Pull Knees
with push-ups
2 Walk for 10 steps alternate bringing right knee then left
knee toward chest. Stop and complete 10 push-ups.
Activity
Sprints 3 Sprint for 50 yards
Push-ups 2 30 seconds of wide stance push-ups then 30 seconds of
narrow stance push-ups.
Squat Jumps 2 Perform 20 squat jumps
V-Sits 3 Perform V-sits for 20 seconds
Lunge Jumps 2 Perform lunge jumps for 30 seconds
Dips 3 Perform dips for 20 seconds
Cool Down
Standing Overhead
Stretch
2 Hold for 10-20 seconds
Pyramid Stretch 2 Hold for 10-20 seconds
Week 11 Workout 2
Workout 8
Exercise Sets Repetitions/Duration Comments
Warm Up
Bear Crawls and
Jumping Jacks
2 Bear Crawl 30 seconds followed by 15 Jumping Jacks
Low Squats with
alternating leg lifts
2 15 squats. Alternate leg lifts after each squat.
Activity Choose a leader and work though each exercise at the leader’s
pace. The leader chooses the number of sets and repetitions
for each exercise. Change leader once all the exercises are
completed. Continue this pattern for 20 minutes.
Jog
Squat Jumps
Walking Plank
Walking Lunges
Dips 3
Crunches
Supermans
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Chest Stretch 2 Hold for 10-20 seconds.
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Week 11 Workout 3
Workout 1
Exercise Sets Repetitions/Duration Comments
Warm Up
Bear Crawls and
Jumping Jacks
2 Bear Crawl 30 seconds followed by 15 Jumping Jacks
Squats with alternating
leg lifts
2 15 squats. Alternate leg lifts after each squat.
Activity
Push/Pulls Pyramid 1 One time through entire sequence. Start with 1 push-
up and 8 pulls. Add 1 push-up and 8 pulls to each
sequence until you reach 4 push-ups and 32 pulls then
decrease sequence until you get to 1 push-up and 8
pulls.
Jog/Squat 4 Alternate jogging for 30 seconds and squats for 30
seconds.
Jog/Plank 4 Alternate jogging for 30 seconds and planks for 20
seconds.
Mountain climbers 4 15 seconds
Crunches/side crunches 3 Complete 10 crunches in each position.
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Chest Stretch 2 Hold for 10-20 seconds.
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Week 12 Workout 1
Workout 2
Exercise Sets Repetitions/Duration Comments
Warm Up
Light Jog/High
Knees/Heel Touches
2 Perform each exercise for 30 seconds.
Push-ups 2 Perform push-ups for 30 seconds
Activity
Shuttle Run 3 Run through course as quickly as possible
Wheelbarrow walks with
Push-ups
2 Every 5 steps stop and let partner with hands on
ground complete 5 push-ups. Take 15 total steps then
switch roles.
V-Sits 3 Perform V-sits for 30 seconds
Supermans/Plank 2 30 seconds of supermans followed by 30 seconds of
plank
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Bowing Position 2 Hold position for 20 seconds.
Week 12 Workout 2
Workout 3
Exercise Sets Repetitions/Duration Comments
Warm Up
Power Walk/Side Step
Squat
2 Walk for 30 seconds, turn to the right and side step
squat for 10 steps, then turn to the left and side step
squat for 10 steps
Reach and Pull Knees
with push-ups
2 Walk for 10 steps alternate bringing right knee then left
knee toward chest. Stop and complete 10 push-ups.
Activity
Partner Box Shuffle 2 Race your partner through the course
Line Jumps 2 Jump front to back for 30 seconds. Jump side to side
for 30 seconds.
Wheelbarrow walks
with Push-ups
2 Every 5 steps stop and let partner with hands on
ground complete 5 push-ups. Take 15 total steps then
switch roles.
Squat Jumps 2 Perform squat jumps for 30 seconds.
Supermans 2 Perform supermans for 30 seconds.
Cool Down
Standing Overhead
Stretch
2 Hold for 10-20 seconds
Pyramid Stretch 2 Hold for 10-20 seconds
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Week 12 Workout 3
Workout 4
Exercise Sets Repetitions/Duration Comments
Warm Up
Power Walk/Side Step
Squat
2 Walk for 30 seconds, turn to the right and side step
squat for 10 steps, then turn to the left and side step
squat for 10 steps
Reach and Pull Knees
with push-ups
2 Walk for 10 steps alternate bringing right knee then left
knee toward chest. Stop and complete 10 push-ups.
Activity
Jog with Walking
Lunges
3 Race your partner for 30 seconds, winner tells partner
how many walking lunges to complete.
Jog with push-ups 3 Race your partner for 30 seconds, winner tells partner
how many push-ups to complete
Jog with Dips 3 Race your partner for 30 seconds, winner tells partner
how many dips to complete
Jog with V-Sits 3 Race your partner for 30 seconds, winner tells partner
how many v-sits to complete
Supermans 3 Perform supermans for 30 seconds.
Cool Down
Standing Overhead
Stretch
2 Hold for 10-20 seconds
Pyramid Stretch 2 Hold for 10-20 seconds
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Week 13 Workout 1
Workout 5
Exercise Sets Repetitions/Duration Comments
Warm Up
Bear Crawls and
Jumping Jacks
2 Bear Crawl 30 seconds followed by 15 Jumping Jacks
Low Squats with
alternating leg lifts
2 15 squats. Alternate leg lifts after each squat.
Activity Complete the circuit 5 times. Rest as needed
Burpees Complete 5 burpees
Push-ups Complete 10 push-ups
Mountain climbers Complete 20 seconds of mountain climbers
V-Sits Complete 15 V-sits
Squats Complete 15 squats
Walking Plank Complete 5 walking planks
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Chest Stretch 2 Hold for 10-20 seconds.
Week 13 Workout 2
Workout 6
Exercise Sets Repetitions/Duration Comments
Warm Up
Light Jog/High
Knees/Heel Touches
2 Perform each exercise for 30 seconds.
Push-ups 2 Perform 10 push-ups.
Activity
Tabata #1 1 Alternate 20 seconds of squats and push-ups for 4
minutes with 10 seconds rest between exercises.
Crunches 3 10 front crunches, right side crunches, and left side
crunches
Tabata #2 1 Alternate 20 seconds of lunge jumps and dips for 4
minutes with 10 seconds rest between exercises.
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Bowing Position 2 Hold position for 20 seconds.
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Week 13 Workout 3
Workout 7
Exercise Sets Repetitions/Duration Comments
Warm Up
Power Walk/Side
Step Squat
2 Walk for 30 seconds, turn to the right and side step
squat for 10 steps, then turn to the left and side step
squat for 10 steps
Reach and Pull Knees
with push-ups
2 Walk for 10 steps alternate bringing right knee then left
knee toward chest. Stop and complete 10 push-ups.
Activity
Sprints 3 Sprint for 50 yards
Push-ups 2 30 seconds of wide stance push-ups then 30 seconds of
narrow stance push-ups.
Squat Jumps 2 Perform 20 squat jumps
V-Sits 3 Perform V-sits for 20 seconds
Lunge Jumps 3 Perform lunge jumps for 30 seconds
Dips 3 Perform dips for 20 seconds
Cool Down
Standing Overhead
Stretch
2 Hold for 10-20 seconds
Pyramid Stretch 2 Hold for 10-20 seconds
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Week 14 Workout 1
Workout 8
Exercise Sets Repetitions/Duration Comments
Warm Up
Bear Crawls and
Jumping Jacks
2 Bear Crawl 30 seconds followed by 15 Jumping Jacks
Low Squats with
alternating leg lifts
2 15 squats. Alternate leg lifts after each squat.
Activity Choose a leader and work though each exercise at the leader’s
pace. The leader chooses the number of sets and repetitions
for each exercise. Change leader once all the exercises are
completed. Continue this pattern for 20 minutes.
Jog
Squat Jumps
Walking Plank
Walking Lunges
Dips
Crunches
Supermans
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Chest Stretch 2 Hold for 10-20 seconds.
Week 14 Workout 2
Workout 4
Exercise Sets Repetitions/Duration Comments
Warm Up
Power Walk/Side Step
Squat
2 Walk for 30 seconds, turn to the right and side step
squat for 10 steps, then turn to the left and side step
squat for 10 steps
Reach and Pull Knees
with push-ups
2 Walk for 10 steps alternate bringing right knee then left
knee toward chest. Stop and complete 10 push-ups.
Activity
Jog with Walking
Lunges
3 Race your partner for 30 seconds, winner tells partner
how many walking lunges to complete.
Jog with push-ups 3 Race your partner for 30 seconds, winner tells partner
how many push-ups to complete
Jog with Dips 3 Race your partner for 30 seconds, winner tells partner
how many dips to complete
Jog with V-Sits 3 Race your partner for 30 seconds, winner tells partner
how many v-sits to complete
Supermans 3 Perform supermans for 30 seconds.
Cool Down
Standing Overhead
Stretch
2 Hold for 10-20 seconds
Pyramid Stretch 2 Hold for 10-20 seconds
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Week 14 Workout 3
Workout 2
Exercise Sets Repetitions/Duration Comments
Warm Up
Light Jog/High
Knees/Heel Touches
2 Perform each exercise for 30 seconds.
Push-ups 2 Perform push-ups for 30 seconds
Activity
Shuttle Run 2 Run through course as quickly as possible
Wheelbarrow walks with
Push-ups
2 Every 5 steps stop and let partner with hands on
ground complete 5 push-ups. Take 15 total steps then
switch roles.
V-Sits 2 Perform V-sits for 30 seconds
Supermans/Plank 2 30 seconds of supermans followed by 30 seconds of
plank
Cool Down
Quad Single Leg Stretch 2 Hold for 10-20 seconds on each leg.
Standing Hamstring
Stretch
2 Hold for 10-20 seconds with each leg.
Bowing Position 2 Hold position for 20 seconds.