Sometimes you can’t get to the gym, and that’s ok! Or maybe you don’t go to the gym at all and actually prefer home workouts. That’s cool too! No gym, no problem, right? I did this workout the other day when I couldn’t get to the gym. It’s easily modified so you can do as little or as much as you’re comfortable doing. I used 8lb dumbbells when I did it but you could go heavier or lighter. You could also just ditch the weights all together and do regular squats, lunges, and planks. Or you could kick that up a notch and go for jump squats and lunges. Maybe some plank jacks. It’s all what you are comfortable and ready to put into it. If you need to take a breather or grab some water during this workout that’s ok, just remember to push yourself so you can get as much out of it as you can in the short time.
Go ahead and rest 1-2 minutes between rounds before starting back up again.
Here’s the break down:
~ Squat to press: If you’re using weights, hold them at your shoulders. Squat down keeping your butt back like you’re sitting in a chair. Make sure your shins stay in line with your feet and your knees don’t go forward over your toes. When you stand back up from your squat, straighten your arms and press your weights up above your head. Lower back to your shoulders as you go back into your next squat.
~Heel touches: Lay on your back, knees bent with feet on the floor. Straighten your arms down at your sides. Raise your shoulders off of the floor and rock side to side taking turns touching your ankles. Spice it up a bit and change the exercise each round. First heel touches, then crunches, reverse crunches, and flutter kicks.
~ Lunge to curl: Standing with feet hip width apart, arms at your sides holding your weights. Alternate lunging forward. When you lunge, do a bicep curl. When you stand back up, release the curl and put your arms back at your sides. Just like the squats you don’t want your knees going past your toes.
~ Plank rows: Get into plank position on a mat or towel. Keep your hands shoulder width apart and holding on to your weights. One arm at a time row your weight back close to your sides.
That’s it! I hope you all enjoy this one 🙂