At Home Workout 105

At Home Workout 105

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. Mountain climbers


mountain climber


  • Start in a push-up position, hands flat on the floor and below your shoulders, legs extended behind you. Your body should be straight.
  • Bend your right leg and bring it in toward your chest, then straighten it and return to starting position. Repeat with your left leg.
  • Repeat alternating legs, and do as many as you can in the minute.


  1. Box Squats

Box squats


  • Using a box or a bench, the height should allow your hips to travel slightly lower than the knee. If this is too difficult, use a chair.
  • Cross your arms in front of your chest.
  • On the descent, in a controlled manner, push your hips back, bend your knees and keep your shins perpendicular, lower your backside  until you are sitting on the box.
  • On the ascent, engage the muscles in your backside and drive your hips upward, keep your chest high and your knees above ankles until your legs are straight.
  • Repeat for the minute.


  1. Dead bug

dead bug

  • Lie down and flatten your back onto the mat, imagine sending your belly button to the floor, this will protect you from injury.
  • Bend the knees at a 90º angle and raise arms straight up to the ceiling, this is the neutral position.
  • Starting with the left leg and right arm, the leg extends straight out hovering over the ground as the arm extends straight back also hovering over the ground.
  • Slowly bring the arm and leg back to neutral. Repeat with the opposite arm and leg.
  • Continue alternating for the 1 minute, ensuring the back remains flat on the mat.
  • Repeat by alternating between left and right for the minute.


Enjoy your workout this week!