At Home Workout 104

At Home Workout 104

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. Walkouts


  • Stand tall with the legs straight, bend from the hips, reach for the floor.
  • Slowly lower the torso toward the floor and walk the hands forward.
  • Once in a push-up position, start walking the hands back to your feet.
  • Breathing out, slowly rise and return to standing.
  • Repeat for the minute.
  1. Forward Lunge with Rotation



  • Stand with your feet hip-width apart and your arms straight out.
  • Step forward with your left foot and twist your torso to the left as you bend your knees and lower your body until both of your legs form 90-degree angles.
  • Twist back to centre, push off your left foot, and stand back up.
  • Repeat on the other leg. Continue Left and Right leg forward lunge with rotation for the minute.


  1. Hip Flexor Pushup


Hip Flexor


  • Start in a push up plank position
  • Move your left foot adjacent to your left palm while maintaining the plank position.
  • Drop your hip down with the extended right knee off the floor. Hold the stretch in your hip flexor for 2 counts.
  • Raise the hips back up and then lower again, repeat 5 times.
  • Return to plank position
  • Repeat for right foot forward.
  • Alternate between left and right foot for the minute.

Enjoy your workout this week!