This one is for my good home town friend Jennifer that is looking for an at home body weight workout.
“As with any workout, make sure you listen to your body, don’t over do it, stop if your in pain. You should have a healthy resting heart rate and blood pressure before beginning a workout regime.”
This is a full body workout “circuit” style that uses body weight exercises and cardio intervals to get the heart rate up and torch some calories. Its a workout geared toward the beginner to intermediate level exerciser. Don’t worry if your at the hardcore beast level, scroll to the bottom and I have a link for you too!
Do this workout 2-3 days a week on non-consecutive days. Remember, you have to keep mixing it up and challenging yourself to get results. With body weight exercises you can’t “up” the weight like you can with free weights but you can change the exercises and make them more difficult.
Let’s go!
Warm up for 3-5 min (march or jog in place, do some arm swings and torso twists) the idea is to warm the body up and gradually raise your heart rate so your ready to SWEAT! (I like doing sun salutations from yoga to warm up)
Exercise one: Push ups (works chest, triceps, and shoulders)
Pick your level (push ups off the wall level one, push ups from knees level two, push ups from toes level three, push ups with feet up on couch level four)
Do 10-12 rep, 3 sets, with 30-45 sec rest in between each set.
Cardio interval: march in place for one minute beginner level, jog in place 30 sec and then 30 sec of high knees intermediate level.
Exercise Two: Squats (works quadriceps, glutes and hamstrings)
Pick your level: body weight squat begginer, prisoner squats intermediate
Do 10-12 rep, 3sets, with 30-45 sec rest in between each set.
Exercise Three: Supermans (work lower back and core)
Do 10-12 rep, 3 sets, with 30-45 sec rest in between each set.
Cardio Interval: slow knee repeater 20-30 on each leg (want to make it harder, don’t touch down and stay one leg the whole time)
Exercise Four: Lunge (works your quadriceps, hamstrings, calf muscles, hip flexors, lower back, lower abdominals, and your glutes)
Pick your level Static Front lunge for beginners (10-12 reps one one leg then switch legs and repeat this one set), Alternating front lunge Intermediate.
Do 10-12 rep, 3 sets, with 30-45 sec rest in between each set.
Cardio Interval: 1 min side skaters (you can take the hop out to take it down a notch)
Exercise Five: Single Leg Deadlifts (works glutes, hamstrings, and thighs)
The link show’s the use of dumbbells you can do this without. Beginners start on one leg and do 10-12 reps then switch legs. Alternating legs is more challenging as you require more balance.
Do 10-12 rep, 3 sets, with 30-45 sec rest in between each set.
Cardio Interval: Jumping jacks 1 min (you can modify these two and take the jump out and just heel tap out to the side on leg at a time)
Exercise Six: Crunch with twist (works obliques, transverse abdominals and rectus abdominis)
To make this move more advanced you can take you feet up off the floor and “bicycle” it out as well.
Do 15-20 rep, 3 sets, with 30-45 sec rest in between each set.
