Workout 2

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

Plank arm mix- There is a variety of ways this variation can be preformed. You can do it flat on the ground, on a medicine or bosu ball (hardest), or to make it a little easier on the edge of your bed or a bench. Start in a plank position. Remember to keep your hips in alignment with your shoulders, you don't want your booty way up in the air or sagging. Your feet should be shoulder width apart. From the plank position drop your left elbow to the ground or ball, followed by your right elbow. Hold for 5 seconds, then go back up starting with your left arm followed by the right. Make sure the next time through the rotation to start with your right elbow.

 

 

 

 

Wall squat- For this one you will use a wall and squat with your back against it as pictured below. Imagine you are sitting in a chair. Keep your weight in your heels, you should be able to wiggle your toes. Make sure your knees are not going past your toes. Hold for 30 seconds, work your way up to a minute. To make it harder you can lift one leg straight out and hold and switch.

 

 

Side leg lift -  Start with your left side. As pictured below. Raise your leg up, then down (12-17 times). Switch sides.

 

 

 

 

 

Rotation 2

 

Plank leg mix – This position is the same as the one listed above (no saggy hips, feet shoulder width apart). Starting in the plank position move your left knee out toward your elbow. Back to plank position. Right side knee to elbow. Repeat these for 30 seconds working your way to a minute.
 

Tricep Dips – Using a chair, position yourself as pictured below. Knees should be shoulder width apart. Make sure your chair is on a stable surface. Lower yourself to about an inch from the ground and back up to the starting position.

Medicine ball twist- You will need to be in a seated position. Lean about halfway back from up right to the floor. Feet together or crossed. Start with a medicine ball (or any weight even if its a can of soup) in the upright position. Twist to your left and bring the weight all the way to your side as pictured below, barely tap the weight to the ground and twist to your right and do the same. Go back and forth for 30 seconds and work up to a minute. To make it harder raise cross your feet and raise them off the ground.

 

Give me 15 jumping jacks!!

 

 

 

Please leave your feedback in the comments below. I would love to know how you feel about these workouts. Are they too easy or too hard? As I work on upcoming workouts I would love to hear from you and what your needs are. Don't forget to subscribe!