At Home Workout 407


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At Home Workout 407

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.


Side step knee up  

knee_to elbow cross_crnch


  • Start by standing feet together
  • Step out with your right leg, bring your left knee up and your right elbow to meet your left knee repeat 10- 15 times
  • Return to start position and repeat by stepping out with your left leg, and bring your right  knee up and your left elbow to meet your right knee and repeat 10- 15 times
  • Rest for the remaining minute.



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.



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!