*perform each workout for 1 minute, repeat circuit 3 times
Thats a 30 minute full body workout you can do from home!
Short on Time and and resources? This workout allows no excuses
1) Dips {works back of arms/triceps, and shoulders}
-How To-
- place hands on edge of bench, fingers facing forward.
- feet out in front of you, knees bent for level one, knees straight for level two
- bend elbows keeping arms close to your side, then back to straight
2) Plank {works core}
-How To-
- keep body in a straight line from neck to heels, abs held in tight
- level one= hands on bench, feet on ground
- level two= elbows on bench, feet on ground
- level three= hands on floor, feet up on the bench
3) Step Over Lunges {works quads, glutes, hamstrings}
-How To-
- start with one leg up on the bench and one on the floor
- using your top leg strength step up and over the bench (foot stays on bench)
- repeat coming up and over the bench
4) Decline/Incline Push Ups {works chest, arms, core}
-How To-
- level one= hands on bench, feet on floor, body in straight line. Push up
- level two= hands on floor, feet up on bench, body in straight line. Push up
5) Bench Donkey Kick {works shoulders, legs, heart rate}
-How To-
- hands gripping sides of bench, feet on one side of the bench
- keeping your hands in position, jump your feet up and over to the other side of
the bench, repeat with speed.
6) Shoulder Pike Push Up {works shoulders, core}
-How To-
- hands on the gloor and feet up on the bench, hips piked up towards the ceiling,
body Facing the floor
- bend elbows bringing head towards the ground, then back up
7) High Knee Tow Taps {works legs, heart rate}
-How To-
- stand facing the bench, alternate tapping toes on the top of bench, high knees, fast speed
8) Hip Raises {works glutes, hamstrings}
-How To-
- lie on the ground facing up, with heels up on the middle of the bench
- using your glutes and hamstrings, raise your hips towards the ceiling, then back down
9) Single Leg Hip Raises {Level 2 of above exercise}
-How To-
- same as before but one leg is up in the air and one leg is on the bench
10) Side Plank Raises {works obliques, core}
-How To-
- Right arm starts on the bench, facing to the side, and feet stacked on the floor
- lift hips towards the ceiling, small pulse motion
- switch to other side with left arm on the bench
- Level 2= raise top leg, bring knee to elbow, while keeping that bottom hip lifted
*Ab Bonus*
- lie on bench facing up, extend legs out, then bring knees into chest
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