Home Fitness Workout

Home Fitness Workout

 5 exercises / 3 to 4 rounds / 30 sec work / 15 sec rest

Plank to Push-Up – Start in a plank position feet hips width apart, forearms on the floor, elbows under shoulders, core engaged and tension throughout the body this is your starting position. Move to a standard push-up position by extending your elbows and placing your hands on the floor one at a time. Then perform a push-up and return to the starting plank position before doing another repetition maintaining tension throughout the body.

Single Leg Glute Bridge – Start with your back on the floor, feet hip width apart, one foot raised off the floor (knee extended), the other foot on the floor (knee flexed at a 45 degree angle), core engaged, arms out to the side at a 45 degree angle this is your starting position. Drive your planted heel through the floor raising your hips until your knee, hips, and shoulders form a straight line, pause squeeze glutes and hamstrings for two seconds. Then lower your hips but don’t touch the floor with your butt, keeping glute and hamstring tension while performing each repetition.

Overhead Press Hold with Hollow Body Flutter Kicks – Use a backpack or find something weighted to substitute for dumbbells for this exercise, start by pressing and holding the backpack/substitute item above your chest, extend and lift your legs off the floor (no more than a foot), core engaged, maintain lower back contact with the floor this is your starting position. Then kick your feet up and down, keeping legs extended and off the floor and feet should never be more than a few inches apart.

Superman Lat Pull – Use a resistance band or towel for this exercise, start by lying  facedown on the floor with your arms fully extended in front of you holding a resistance band or towel (in each hand creating tension by pulling it apart), and your legs are fully extended as well. Ensure you squeeze your glutes,engage your lower back and shoulders to raise your chest and arms off the floor; this is your starting position. Slowly with great force and tension bring the band or towel towards your chest ensuring you’re squeezing your shoulder blades together, as if you are trying to touch your hips with your elbows. At this point of the movement pause for two seconds, then slowly return to the starting position.

Jump Squat – Start in an athletic stance by placing feet shoulder width apart, knees slightly bent, shoulders up, back neutral, core engaged. From this position bend knees so hips drop below knees level or parallel. Then explode up by swinging your arms down and back for momentum while jumping off the floor and squeeze your glutes, and land softly.

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