At Home Workout 103

At Home Workout 103

Three exercises as follows:

Each body weight exercise is done for 1 minute, the circuit is repeated 3 times. Total exercise time is 9 minutes.

Click TIMER to download the 1 minute timer.

1. Right side step lunge with a right knee up

 side lunge knee up2

  • Stand with your feet and hands together.
  • Take a large step with your right foot to the right side and lunge toward the floor, back straight, hing from the hips and push your bottom behind you.
  • Make sure your right knee does not extend past your toes and keep your left leg relatively straight.
  • Push off through your right foot into a high knee.
  • Return to the start repeat on the same leg for minute

2. Left side step lunge with a left knee up

  •  Repeat as above for left leg.

3. Glute bridge

 glute bridge

  • Lie on your back on a mat, knees bent, feet flat on the floor.
  • Place your feet hip-width apart, arms are at your side. Gently contract your abdominal muscles to flatten your lower back into the mat. Attempt to maintain this gentle muscle contraction throughout the exercise.
  • Gently exhale. Keep your abdominal muscles engaged and lift your hips up off the floor.
  • Press your heels into the flour for added stability. Avoid pushing your hips up too high, which can cause hyper-extension (arching) in your lower back. Keeping your abdominal muscles strong will help prevent excessive arching in the lower back.
  • Inhale and slowly lower yourself back to the starting position.
  • Repeat for the minute.

Enjoy your workout this week!