At Home Workout 403


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You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, and are voluntarily participating in these activities.

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At Home Workout 403

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. Step-up with a knee-up


step up with a knee up


  • Use a step or a sturdy box. The higher the step the harder the workout.
  • Step up onto the box or step with your left leg, swinging your arms as you do so.
  • Take your right knee and raise it in front of you, into the air.
  • Step down with your right leg. Repeat exercise with the other leg.
  • Keeping alternating sides for the minute.


  1. Reverse lunge


reverse lunge


  • Stand with your feet hip width apart, imagine that your feet are on parallel train tracks.
  • Step straight back with your left foot into a lunge position. Knees should form a rough 90º angle, your weight is on the front foot.
  • Push up through the heel and off your front foot, step forward to the starting position.
  • Repeat the other side, alternate for the minute.



  1. Pilates Hundreds




Sourced from: How to do the Pilates hundred exercise.

  • Lie on your back with your knees bent and up in the air, your knees and hips forming 90-degree angles. Your back should be in Neutral Spine. If this position feels like a strain on your lower back, try keeping your feet down on the floor for now.
  • Inhale: Reach your arms straight up to the sky. Your palms should be facing forward.
  • Exhale: As you reach your arms back down to the floor, lift your head and roll up to the Pilates Abdominal Position with your shoulder blades just off the mat. Think of squeezing a tangerine under your chin on the way up. Your palms gently slap the floor in a percussive rhythm.
  • Inhale: Inhale deeply for 5 beats (keep the rhythm with your arms), using accordion breathing. Accordion breathing is lateral chest breathing. Imagine that your rib cage is an accordion. On the inhale, the accordion expands laterally, and on the exhale, the accordion squeezes back together.
  • Exhale: Using percussive breathing, exhale for 5 beats (saying shh, shh, shh, shh, shh). Percussive breathing is forced exhalation using the abdominal muscles; think of forcing the air out in short percussive blows.
  • Hold the position and continue pulsing your arms for 10 breaths; 5 in and 5 out for the minute.


Enjoy your exercising!