At Home Workout 205

At Home Workout 205

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. High Knees   

high knee fast



  • Begin Ruining in place while lifting your knees high to the level of your waist. Engage your abs as the knee comes up.
  • Pump your arms to work your upper body too.
  • Continue for the minute.


  1. Squat Thrusts  

 squat thrust


  • Stand with feet about hip-width apart and squat to the floor, placing your hands on the floor in front of you.
  • In an explosive movement, jump the feet out behind you so that you’re in a push up position, on the hands and toes with the body in a straight line.
  • Immediately jump the feet back to start, stand up and repeat 10 times for first round then 9 for the second round and then 8 for the last round.
  • Rest for the remaining seconds after the required repetitions.



  1. Clam Shell    

 clam shell

  • This exercise activates your gluteus medius the muscle in your backside responsible for stabilising the hips.
  • Start Lie on your left side on the floor, with your hips and knees bent 45 degrees.
  • Your right leg should be on top of your left leg, your heels together. (Position a)
  • Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis.(Position b)
  • Pause, then return to the starting position. Don’t allow your left leg to move off the floor.
  • repeat for the entire minute
  • repeat on the other leg for the next round.
  • On the final round add an extra minute to complete repetitions on the other side.


Have a great workout!