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!

 

Anna