Happy New Month!
This month, we’re so delighted to share several body shaping exercises you can do from the comfort of your home! Sometimes going to the gym or meeting with others to exercise is a major chore! So, here are a few classic moves to help you build muscles and burn calories too! No special equipment necessary. We’ll use common items found in most homes. So, turn on your favorite music and get ready to Work it Out at Home! If you prefer to exercise in silence, it’s also ok, You can even do the moves while waiting for food to cook! Do you whatever works best for you, but GET IT DONE!
EQUIPMENT: NONE
ESTIMATED TIME: 5 minutes/circuit (with minimal breaks between)
PLAN: Follow a circuit format (completing all exercises on the list in the order shown then repeating it all from start). Do each exercise for 30 seconds then do the next one. Rest only when needed between the exercises. Repeat circuit 2-3 times. Once you finish all your rounds, be sure to stretch and refuel your body! ENJOY your FITNESS AT HOME Workout!
STEP UPS
TARGET: LEGS, BUTTOCKS, THIGHS & CALVES
Stand facing a stair (or use a chair).
Keep your back straight and your stomach muscles tight. Step up with your right foot, then left. Next, step down with your right foot, followed by your left. Continue for 30 seconds then switch the lead leg. Advanced Tip: Hold a dumbbell in each hand while stepping.
HAMSTRING CURL
TARGET: CORE, BUTTOCKS & LEGS
Hold your stomach muscles tight while leaning on countertop with arms fully extended. Slowly raise one foot backwards, pulling it towards hip level. Hold the raised leg at hip level for 2 seconds then lower back to floor. Continue for 30 seconds then switch to opposite leg. Advanced Tip: Do not lean on the countertop, but balance on one leg while doing the exercise.
KNEE LIFT
TARGET: CORE, LEGS & ARMS
Hold your stomach muscle tight while holding onto countertop. Slowly lift the knee furthest away from countertop towards hip level while pulling one arm (on same side) down. Continue raising knee and lifting arm together for 30 seconds. Repeat on opposite side. Advanced Tip: Do not lean on the countertop, but balance on one leg while doing the exercise.
STANDING PUSH UP
TARGET: CORE, ARMS, & CHEST
Place hands shoulder-width apart on countertop, take a few steps backwards, and hold the position. Hold stomach muscles tight, slowly lower your chest towards the countertop, then slowly return to initial position. Continue raising and lowering chest to countertop for 30 seconds. Advanced Tip: Do the push up on the floor.
CHAIR DIPS
TARGET: TRICEPS & CORE
Sit on edge of the sofa (or use a chair). Make sure your forearms and fingers are pointing forward and close to your body. Extend your legs out in front of you. Slowly bend your elbows to lower your hips towards the floor (don’t sit). Push yourself back up by straightening your arms. Continue raising and lowering your hips for 30 seconds. Note: Avoid this exercise if you have weak or injured shoulders or wrists.
