At Home Workout 309


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At Home Workout 309

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. Mountain Climbers


mountain climbers2


  • Assume a push up position with your arms completely straight. Your body should form a straight line from your shoulders to your ankles (a).
  • Lift your right foot off the floor, and slowly raise your knee as close to your chest as you can (b).
  • Return to the starting position, and repeat with your left leg (c).
  • Continue alternating for the minute with good form.


  1. Reverse Lunges


reverse lunge


  • Stand with your feet hip-width apart, hands on your hips, chest up, and shoulders back (a).
  • Keeping your upper body still and core tight, take a large step back with your right foot, then bend both knees to lower into a lunge (b).
  • Press through your left heel to return to standing.
  • Repeat, stepping back with your left foot.
  •  Continue alternating for the minute.



  1. Bridge raises


bridge exercise 2


  • Lie on your back with knees bent and just your heels on the floor.
  • Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line.
  • Hold about 6 seconds, and then slowly lower hips to the floor and rest for 2 seconds.
  • Repeat for the minute.
  • Note: Avoid arching your lower back as your hips move upward. Avoid overarching by tightening your abdominal muscles prior and throughout the lift.


Enjoy your workout!