At Home Workout 106

At Home Workout 106

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. Step-up with a knee-up

 

step up with a knee up

 

  • Use a step or a sturdy box. The higher the step the harder the workout.
  • Step up on the box with your left leg, swinging your arms as you do so.
  • Take your right knee and raise it in front of you, into the air.
  • Step down with your right leg. Repeat exercise with the other leg.
  • Keeping alternating sides for the minute.

 

  1. Reverse lunge

 

reverse lunge

  • Stand with your feet hip width apart, imagine that your feet are on parallel train tracks.
  • Step straight back with your left foot into a lunge position. Knees should form a rough 90º angle, your weight is on the front foot.
  • Push up through the heel and off your front foot, step back up to the starting position.
  • Repeat the other side, alternate for the minute.

 

  1. Hands and knees superman (Bird-Dog)

bird dog

  • Starting Position: Come to a hands and knees position on an exercise mat positioning your knees underneath your hips and the crease of your wrists directly underneath your shoulders. Your fingers should be pointing forward.
  • Engage your core and abdominal muscles. Imagine you are tightening a corset around your waistline. Keep your spine in a neutral position; avoid any excessive sagging or arching. Pull the shoulder blades toward your hips.
  • Lift the leg off the floor until it is at or near parallel to the floor. The leg should not be lifted above hip height. This will help to avoid upward rotation at the hip.
  • Simultaneously raise the right arm until it is at, or near parallel, to the floor. Do not allow the shoulders to tilt upward. Keep both shoulders parallel to the floor. Your head is an extension of your spine and should remain aligned with the spine throughout the movement. Do not lift the head or let it sag downward.

NOTE: The leg and arm should only be raised as to heights that allow you to maintain the shoulders and pelvis in parallel to one another, the core engaged and the spine in neutral position.

  • Lower yourself back to your starting position, maintaining balance and stability in the shoulders, pelvis and torso.
  • Alternating Sides: During this phase of changing sides, work very hard to keep the abdominals engaged. Imagine knitting your ribs together as though you were lacing up a tennis shoe. When you change sides, try to do so with minimal weight shift. Do not flop from one side to the next. Maintain balance and control.
  • This exercise is an excellent exercise to train the body how to stabilize the lumbar spine (lower back) during upper and lower extremity movement. Never exceed your ability to control movement in the lower back. That is, you should not feel movement or pain in your lower back.

 

Enjoy Your Workout!

 

Anna