At Home Workout 302


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At Home Workout 302

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. Heel Raise, with alternating reverse lunge


heel raiser reverse lunge2


  • Start with feet shoulder with apart, brace the abdominal muscles, shift your weight onto the balls of your feet, raise your heels off the ground and hold for one count, lower heels back to the ground.
  • Immediately step the right foot back into a reverse lunge. Return to standing position.
  • Perform another heel raise and then immediately step back with the left foot into a reverse lunge.
  • Repeat heel raise, alternate lunge for the minute.



2. 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.



3. Beach babe push-up




  • Begin in plank with your knees on the mat.
  • Extend your right leg straight behind you so it’s parallel with the floor. Engage your abdominal muscles, and keep your left heel in line with your hips by engaging your glutes.
  • With your right leg extended, exhale to bend the elbows, lowering into a push-up. Inhale to straighten your arms, keeping your leg lifted.
  • Repeat with left leg extended.
  • Alternate legs with rhythmic breath for the minute.


Enjoy your workout!