At Home Workout 408


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At Home Workout 408

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. Lateral Diagonal Bounds



  • Start in a shallow squat with your weight on your right foot, and leap sideways as far as you can go to the left, landing on your left foot and bringing the right foot to the left. Immediately reverse directions and jump to the right.
  • Continue jumping side to side for the minute.


2. Squat with front kick



  • Start, stand with your feet about hip-distance apart, toes forward.
  • Press your hips back and lower into a squat until your knees are at about 90 degrees and behind your toes. (A)
  • Straighten your legs to return to standing, lift your right leg up in front of you, (B)  and return it to start.
  • Then lift your left leg up in front of you, return it to start.
  • Immediately lower into another squat, this time lifting the left foot as you stand back up.
  • Continue alternating sides with each rep. continue for the minute.



3. Bridge with Reach

 bridge with reach


  • Lie on your back with your arms on the floor at a 45-degree angle from your torso, palms down.
  • Bend your knees and place your feet flat on the floor.
  • Keeping your lower back in its natural arch, press your heels into the floor and lift your hips as high as possible off the floor,
  • Reach your right arm up and across your body, rolling your shoulders to your left, and touch a spot on the floor  above your left shoulder.
  • Lower your hips back to the floor, return your arm to the starting position and repeat using your left arm.
  • Alternating sides for the minute maintain a strong focus on the core muscles.



 Enjoy your workout!