Workout 1

 

Alright, I have put together a few starter workouts that I like to do at home. They don't require a lot equipment and are usually a good place to start. I found the pictures off google images for now to try and give an idea of what it should look like.

Make sure you breathe and use good form. Stretch at the end. Stop to take water breaks.

Please be sure to see the "Warm Up" page and "Workout Disclaimer" before starting this workout.

 

Exercises:

Rotate through each of these 3 exercises. Try and get 12-17 reps of each exercise, then switch to the second exercise, then the third. Then start back with the first exercise and repeat. Do each rotation 3 times. For the ones with weights I would start with 8-12lbs. If it’s too hard don’t add the weights.

 

ROTATION 1

Hip raise – Use a stability ball, your body weight should be between your shoulder blades. Feet shoulder length apart. Lower your hips to about 2 inches from the ground, raise them up to parallel to the ground. To make it a little harder lay a weight on your stomach

 

 

 

Stability ball press- Same starting position as the last exercise (lower picture). Hips in upward position. Weight in each hand do a chest press. Don’t sag those hips!

 

Downward/Upward dog -  I want you to go from downward dog (your butt up in the air pic, ears should be between your arms, feet and hands shoulder width apart) hold for 5 seconds and immediately go into upward dog (hips should be off the ground) hold for 5 seconds. Repeat. See pic below

 

 

 

 

Rotation 2

 

Lunge/curl/press –As you lunge curl the weight hold the lunge and press the weight over your head. Bring your arms back to beside hips as you come out of the lunge. Switch legs and repeat 10 times total (5 each leg)

Row – Using a bench, place left hand and left knee on bench. With a weight in your right hand you will pull it up to your chest. Switch sides 

Ball Pass- Lay on the ground and pass the ball from hands to legs like in the picture. You may not be able to get your chest off the ground and that’s okay. When you bring your legs down don’t bring it to the ground, bring it about 2 inches off the ground. Start with passing it back and forth and work your way to getting your shoulders up as a goal. Aim for 10

 

Give me 15 jumping jacks!!