At Home Workout 101

At Home Workout 101

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. Body weight left leg reverse lunge with a press. 

2. Body weight right leg reverse lunge with a press.

  • Stand with your feet together, holding your hands at your shoulders (weights are optional).
  • Step your left foot back coming into a lunge, making 90-degree angles with your front and back knee.
  • Push off your left foot, bringing your left knee up in front of you, (high knee) return to standing postion.
  • Repeat reverse lunge and knee up for the whole minute on the same leg.
  • Repeat with right leg.

Reverse-Lunge-Press (1)

3. Push up 

Kneel on your exercise mat and place the palms of your hands flat on the floor shoulder-width apart. Your fingers should be pointing forward. Your arms should be vertical and your hands directly under your shoulders.

Adjust the position of your knees until you feel you are putting sufficient weight on your hands. Do not allow your lower back to sag, as this can lead to injury.

Keeping your abs tight to support your spine, lengthen your neck and tuck your chin slightly in. Inhale, bend your arms and smoothly lower your chest toward the floor.

Push back up to full arm extension, exhaling as you do. Pause for a second and then repeat.

Perform as many repetitions as you can in good form and then rest for the remaining minute.

knee push up


All the best with your workout.