Home workout routine
Do as a circuit. Proceed from one exercise to another with as little rest as possible completing all seven. Try for 10-20 repetitions for each exercise. Rest for one minute and repeat for a total of 2-5 complete circuits.
Warm up your body first.
Walk for 10 minutes or do some stair climbing for 5 minutes.
Try our Step Jacks for 5 minutes.
Step one foot out to side while raising arms, return then repeat other side.
Can now do some light stretching
#1 Chair push up
Place chair against a solid surface.
Put knees on padded surface.
Position arms 6” wider than shoulders.
Keep body stationary during the movement.
Slowly lower body toward chair so arms go to a 90 degree angle.
Return without locking elbows and exhale.
#2 Bench Squat with Front Arm Raise
Place heels 6” away from chair and hip width apart.
Slowly sit back keeping knees over heels.
Gently touch chair with tailbone while keeping Abs contracted.
Raise arms to the front when sitting.
Return and exhale without locking knees.
#3 Triceps Chair Dip
Place hands outside of body on chair.
Keep knees bent for ease.
Lower tailbone to floor until elbows reach 90 degree.
Return without locking elbows.
#4 Lunge with Side Arm Raise
Stagger your step and keep legs shoulder width apart.
Lower body to floor keeping front knee over heel.
Rear knee should be under hip and should not be allowed to touch the floor.
Return while exhaling.
#5 Floor Cobra
Lay down on padded surface.
Keep arms out to side.
Lift the upper torso and your arms to a comfortable level.
Keep eyes focused on the ground. Do not overextend.
Hold position for a count of three. Return slowly.
#6 Floor Bridging
Lay on back with knees bent.
Press Abs to ceiling creating a flat plane from knees to shoulders.
Hold position for a count of three and return slowly.
#7 Floor Crunch
Cross arms and keep your knees bent.
Lift head, shoulders and chest as one unit while bringing upper spine off floor.
Return slowly.
Cool down
Repeat the warm up phase.
Light stretching
Work smart and enjoy. Try this three times per week with a rest day in between each workout.
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