Quick and Easy At-Home Workout

January 9, 2019

It is so important to work some sort of physical activity into our lives, one way or another. For some of people, gym membership may not be feasible for one reason or another. That doesn’t mean you still can’t get your exercise on! I wanted to pass along some of my favorite at-home, body weight only workouts for you to try. These workouts are great because you can fit them in during short periods of time. Whether you work from home and do these in between meetings, or you’re at home with the kids and have time while they’re sleeping, this all-body circuit will help get your blood pumping!

Push ups

Ah yes, the dreaded push-up from junior high PE class. There’s a reason it’s still being used today! This compound movement targets your entire upper body, as well as your core. Start in a high plank, with your arms shoulder-width apart. Slowly lower yourself down, keeping your elbows tight at your sides, then pushing yourself back to start position. Remember to keep your back flat the entire time and your stomach tight!

Bicycle crunches 

This ab workout works all parts of the abdominal muscles, as well as gets your heart rate up! Begin in a seated position with your hands behind your head. Lift your legs up off the ground, and alternate touching your right knee to left elbow, and left knee to right elbow. Try to keep both feet off the ground the entire time. This requires some balancing on your bum, but will really get you the most out of this exercise!

Lunges

We’re standing up for this one! Begin by taking a step out with one foot about three feet from the other. Lower yourself down just so far that your opposite knee is hovering over the ground, then return back to standing. An important thing to keep in mind: whatever leg you are lunging with, do not bend down so far that your knee goes beyond your foot. You want to focus on keeping your weight back, instead of forward, which is what will target the glute and hamstring muscles more.

Squats

Since we’re already standing, let’s just go ahead and keep it that way! Stand with your feet a little wider than hip-distance apart. Lower yourself down as if you are sitting in an imaginary chair. The same tip I mentioned for lunges is the same for this exercise-do not let your knees go beyond your toes. Really focus on sticking your bum out as well. Then rise back up to standing.

*Bonus Burn: If you want an added challenge, pulse a few times at the bottom of your squat before coming up!

Leg Raises

Back on the ground for some more abs! Lay on your back with your legs out straight. Slowly raise your legs in the air, keeping them together and straight the entire time, until your body forms an “L” shape. Then lower them down, but just until they are barely hovering over the ground, then immediately raise them up again. (Put your hands under your bum if you need a little extra back support).

*Bonus Burn: Raise your shoulders off the ground when your legs are lowered!

Donkey Kicks

Last exercise! This one might seem a bit silly, but it’s a great exercise to target those glute and hamstring muscles again that are likely getting tired by this point! Get on all fours as the starting position. Kick one leg back directly behind you until it is flat with the rest of your back. Squeeze your bum muscle at the top, then lower the leg down. Alternate the exercise between both legs.

There you have it! Try to do 10 X each exercise (10 per leg), for 5 sets. Rest in between each set for 30-60 seconds.

Comment below if you try this or have any other exercises you’d like to see!

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