At Home Body Weight Workout

All you need for this workout is a open space and a stable chair

Warm up:

• Do 3 rounds of the following
• Wall squats x 10
  • Stand with toes as close to wall as possible
  • Feet just wider then hip width apart, with toes pointing outwards
  • Hands above the head in a V position
  • Keep head straight, do not look to the side or down
  • In this position, squat as far down as possible without lifting the heels or falling backwards
  • Return to starting position

• Step throughs x 10
  • Start in a push up position
  • Step through with the right leg, placing the right foot next to or as close as possible to the right hand
  • Keep the left leg as straight as possible
  • In this position bounce the hips lightly up and down
  • Return right leg to starting position
  • Repeat on the left side

• Pelvic Bridges x 10
  • Lying on your back, with your hands at your side and knees bent
  • Push the hips up to the ceiling as high as you can
  • Push through your heels
  • Lower the hips back down
  • Repeat
  • If this exercise is to easy it can be done single leg

Circuit:

• Sit to stands
  • Standing in front of a chair, feet hip width apart, hands out in front of you
  • Slowly lower hips down to the chair
  • Either sit on the chair or just lightly tap it
  • Then push through the heels and stand back up
  • x15

• Tricep dips
  • Place hands on the edge of chair
  • Move body weight forwards off the chair, the legs can either be bent or straight depending on your level of strength (Bent is easier)
  • Bend the elbows and lower the hips towards the floor
  • Keep the back flat and close to the chair
  • Push back up through the palms
  • x 15

• Lunge
  • Place the hands of the hips and start with feet hip width apart
  • Step forward on one leg, bending the back knee towards the floor
  • Keep the front heel flat on the floor and push weight through it
  • Push back up and bring that leg back to starting position
  • Repeat with other leg
  • x 10 per leg

• Push ups
  • Start in a push up position with hands directly under the shoulder
  • Can either do this exercise on the toes at the back or on the knees depending on your strength (Knees are easier)
  • It can also be done with the hands on the chair (easiest ) or with the feet on the chair (hardest)
  • Bend the elbows, taking the chest down towards the ground
  • Push back up to straight arms
  • x 10

• Step ups
  • Standing in front of the chair
  • Step up onto the chair with one leg, pushing through the heel of the working leg
  • Step back down
  • x 10 reps per leg

This is a very simple example of a at home body weight workout. To make things harder you can increase the reps or the number of sets that you do. You can also add in a cardio exercise, such as mountain climbers, between the exercises to bring the heart rate up.

Contact us here if you would like any more information, or a personalized program!