Workout at Home!

Bodyweight exercises. They are efficient and they can be done anywhere! I have client’s everyday that say they don’t have time. They don’t have time for what? If you have 15 minutes in your day, you can do something and you don’t have to be a member of a gym for that ‘something’ I tell people they can workout in between their favorite TV show, or while dinner is in the oven. If you want to get healthy and keep your heart strong, you have all the time in the world. I find that so many people ignore their health, when really if they didn’t have their health, they wouldn’t have anything else in their life! It is so important to find that time, and stop with the excuses. Now, There are so many body weight exercises, and I am going to list a whole lot. For those who ‘can’t find time’ I want you to choose 1 from each category, write them down and do them as a circuit (back to back) I guarantee you will feel better, more alive and filled with energy!

(source)

For those who have a bit more time but don’t want to trek to the gym, choose a few from each category and mix and match them together to create a KILLER at home workout. I have created an example at the end!


Lower body
Squats (always make sure you are sitting back in your heels. You should not have your weight on your toes, and your knees should always stay parallel to your toes)
• Wide legged squats
• Squats w/ feet together
• Plie Squats (feet point at 45 degree angles
• Squat with front kick (alternating legs)
• Squat with a leg lift to your elbow (same knee to same elbow)
• Jump squats
• 180 degree jump squat to the right
• 180 degree jump squat to the left
• 360 degree jump squat
• Fast squat with arms overhead
• Slow squat (count of 4 down and up)
• Combination slow squat and fast squat


Lunges
• Static lunges in place
• Alternating front lunges
• Alternating backward lunges
• Walking front lunges
• Walking backward lunges
• Split lunges (back foot on a chair, front foot on the floor)
• Lateral (side) lunges
• Walking lunge with glute squeeze at the top
• Around the world lunges (front, side, back)


Glutes/Hamstring
• Donkey Kick
• Bridge
• 1 legged bridge
• Fire hydrants
• Step ups (step on a chair)
• 1 legged dead lift (touch the floor)
• Straight legged dead lift (you can hold books to add resistance)
• Leg circles (lying down)
• Isometric 1 legged hold (stand on 1 leg, bend forward and keep leg bent, extend arms and hold for 45 seconds)


Upper body
Push up variations
• Standard push ups
• Triceps pushups (or military pushups)
• Wide pushups (work upper chest similar to chest fly)
• Narrow push up
• Slow count pushups (down for 4 up for 4)
• Slow count down, fast up for push ups
• Rotational push up (push up and rotate into a side plank)
• Walking push up
• Decline pushups (feet on chair)
• Standing wall push ups


Other Arm Exercises
• Triceps dips (hands on chair or table)
• Triceps dips (1 foot elevated)
• Triceps dip on the floor
• Plank punches (get into high plank and alternating punching out hand to the front) Works shoulders
• Plank up up, down down (start in a plank on elbows and alternating getting into a high plank and back down into a low plank. Do 4 starting with the left and 4 starting with the right)
• Shoulder circles frontwards (at least 30 seconds)
• Shoulder Circles backwards (at least 30 seconds)
• Supermans (works back) lie face down on floor. Extend your chest and legs off the ground squeezing your lower back. Keep gaze towards the ground. Hold for 3 seconds.


Core
• Bicycle crunches
• V-ups
• Reverse curl up
• Crunches with feet to ceiling
• Plank on elbows
• Plank (hands on ground)
• Plank Twisters (in low plank, sway body with hips touching left and right)
• High plank with alternating shoulder touch (slowly alternating taking one arm off ground and touching opposite shoulder)
• High plank knee drives (alternate knee to opposite elbow)
• Side plank dips
• Side plank with twist
• Flutter kicks
• Crunches with oblique twist
• Russian twist (with feet off ground-optional!)
• Standing front kicks. (alternate kicking forward, using abs to kick)
• Standing oblique crunch (put left hand behind head and slowly bring left knee up to left elbow. Then alternate sides)
• Windshield wipers (lie on back and bend legs at 90 degrees. Drop legs down to left side, without touching the ground, then through the center to the right side)
• Seated 45 degree hold.


Cardio
• Burpees
• Jumping jacks
• Jump rope
• Jump squats
• Jump lunges
• Tuck jumps
• Mountain climbers
• Sumo burpees (keep feet in a wide squat position)
• Sprint in place as fast as you can
• Football runs (quick feet on the ground
• Heel clicks
• Lateral jumps (put a towel down and jump over side to side)
• Front and back jumps
• Quick front kicks
• Rotating upper cuts
• Quick toe taps
• Quick lateral lunges
• Vertical jumps (keep feet together jump as high up as you can)




Put it all together: EXAMPLE


(start with 10 minutes of cardio)
1-2: Jumping jacks
2-3: Mountain climbers
3-4: Jump squats
4-5 Quick toe taps
• Repeat 2x

WORKOUT
(legs) Plie Squats
(legs) Slow squats-4 counts up and 4 counts down
(arms) Wide pushups (till failure then move to knees)
(core) Bicycle crunches
(arms) Triceps dip on floor
(core) Plank twisters
(legs) Alternating backwards lunges
(legs) Jump lunges
(core) Reverse curl
(core) Side plank dips


Spend 30 seconds on each exercise and repeat 4 times. This whole workout should take you about 35 minutes. ENJOY!