Home Workout #01

- Bridge x10
- Band Squat x10
- Pushups x10
- Seated Ab Circles x10 Circles
- Standing Dumbbell Row x10
- Donkey Kick x10
- Scissors x10

Bridge x10

1. Lie on your back with your hands at your sides, knees bent, and feet flat on the floor under your knees

2. Tighten your abdominal and buttock muscles by pushing your low back into the ground before you push up

3. Raise your hips to create a straight line from your knees to shoulders

4 Squeeze your core and pull your belly button back toward your spine

5.Complete at least 10 reps.

Band Squat x10

1. First, make sure that your feet are a bit further apart than your hips and point your toes slightly outwards.

2. Keep your chest upright and look straight ahead - moving your head to look down can throw you off balance and damage your spine.

3. Ensure that your weight is spread out evenly between the balls of your feet and your heels, and keep all of your muscles tense.

4. Push your hips downwards and backward.

5. As you move your hips, your knees will automatically bend - keep pushing until you've reached your desired squat depth - this is usually when your hips are just below your knees. (Make sure that your knees are not moving inwards at this stage.)

6.Then propel yourself back upwards by pushing through your heels.

Pushups x10

Begin with your chest and stomach flat on the floor. Your legs should be straight out behind you and your palms should be at chest level with the arms bent out at a 45-degree angle.

Exhale as you push from your hands and heels, bringing your torso, chest, and thighs off the ground.

Pause for a second in the plank position — keep your core engaged. Inhale as you slowly lower back to your starting position.

Seated Ab Circles 30sec

Seated, leaning back with hands planted on the ground, do clockwise circles and counterclockwise circles with your legs

Do 10 rounds both ways

Seated Ab Circles 30sec

Seated, leaning back with hands planted on the ground, do clockwise circles and counterclockwise circles with your legs

Do 10 rounds both ways

Dumbbell Bent Over Row x10

With a dumbbell in each hand, bend over at about a 45-degree angle (no farther). Keep the back straight throughout the exercise.

Lift the weights straight up, exhaling. While lifting, the arms should go no higher than parallel with the shoulders, slightly lower than the shoulders is fine. While lifting, try to keep the wrists from excessive extra movement down or to the side.

Do not squat down and up after the initial pose. No movement of the legs occurs throughout the exercise.

Lower the weights in a controlled manner while inhaling.

Remain bent over until all repetitions are complete.

Donkey Kick x10

1. Assume the starting position on all fours: knees hip-width apart, hands or elbow under your shoulders, neck and spine neutral.

2. Begin to lift your foot and knee off the ground. Point your foot and drive your toes straight back, using your glute to reach your leg as high as it can go while your pelvis and hips stay parallel to the ground.

3. Return to the starting position.

10 reps on each leg

Donkey Kick x10

1. Assume the starting position on all fours: knees hip-width apart, hands or elbow under your shoulders, neck and spine neutral.

2. Begin to lift your foot and knee off the ground. Point your foot and drive your toes straight back, using your glute to reach your leg as high as it can go while your pelvis and hips stay parallel to the ground.

3. Return to the starting position.

10 reps on each leg

Scissors x10

1. Lie on your back on the mat with your legs extended out in front of you. Place your arms by your sides, palms down.

2. Engage your core by pressing your lower back into the mat and tucking your pelvis. Maintain this position during the entire movement.

3. Lift both legs off the floor about 15 to 30 cm

4. With your core tight and neck relaxed, lower one leg toward the floor as you lift the other leg up. This is the start of the “scissoring” motion.

5. switch which leg is on top and bottom between each scissor movement

Make 10 scissor movements

repeat the program 3 times
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