At Home Workout 204

At Home Workout 204

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. Prayer squats   

Prayer squats


  • Begin with your feet about three feet apart, toes turned out about 45 degrees, and hands in prayer position (a).
  • Keeping your back straight, sit your hips down and bend your knees until your thighs are parallel to the floor (b).
  • Hold for eight breaths; squeeze your backside and straighten back up.
  • Repeat for the minute.


  1. Low side lunges  

 side lunges 2


  • Stand with your feet and knees together.
  • Take a large step with your right foot to the right side and lunge toward the floor.
  • Make sure your right knee does not extend past your toes and keep your left leg relatively straight.
  • Push off through your right foot to return to the start to complete one.
  • Repeat with other leg.
  • Alternating legs for the minute


  1.  Elbow Plank    



  • Start on the floor, resting on your forearms and knees.
  • Step your feet back one at a time and come into a plank position. When holding elbow plank, be sure your shoulders are stacked over your elbows and your body is in one straight line.
  • Contract your abdominal muscles to prevent your backside from sticking up or sinking. Your spine should be parallel to the floor, with your abdominal muscles pulling toward the ceiling.
  • Hold 30 seconds or as long as you can, and work your way up to one minute as you get stronger.


Enjoy your workout!