At Home Workout 108

At Home Workout 108

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. Chair squat

 Chair Squats


  • Stand in front of a sturdy chair with your feet slightly wider than hip distance apart.
  • With your weight in your heels, bend your knees and shift your hips back, squatting down onto the chair.
  • Brace the core and stand straight back up, keeping your weight in your heels
  • Repeat for the minute.


  1. Skipping with or without a rope  


skipping with or without a rope


Buddy Lee’s (Olympic Champion Jump Rope) check list

  • Maintain your balance by looking straight ahead.
  • Maintain an upright posture.
  • Maintain your weight on the balls of your feet.
  • Jump only high enough to clear the rope (approx. 1 inch off the ground).
  • Land lightly on the balls of your feet.
  • Keep your elbows near your sides.
  • Maintain your elbow joints at a 45-degree angle.
  • When turning the rope, make 2-inch circles with your wrists.
  • Do not sacrifice good form for speed.


  1. Plyometric wall push ups  


wall push ups


  • Stand a few feet away from a wall (further away from the wall the more difficult the exercise)
  • Align yourself in a plank leaning on the wall (A).
  • Do a push up (B), and at the top push yourself off the wall (C).
  • Land back onto the wall with slightly bent arms.
  • Repeat as many times as you can in the minute.


Enjoy Your Workout