Posts Tagged ‘at home workout’

Card Workout 1

card workoutI always travel with my deck of cards to create a simple and effective workout I can do from anywhere. It is perfect for vacation or to do from your house, backyard or the park. I assign the cards an exercise, shuffle it up and get started. Each time you do the workout, it will change. It makes it fun and interesting!  Flip the first 5 cards, do each exercise. Flip 5 more. Try to challenge yourself by limiting breaks.

  • King- 20 push ups
  • Queen- 20 squat, shuffle, shuffle (=1) squat shuffle, shuffle the other way (=2)..
  • Jack- 20 sit, stand and jump (use chair or bench)
  • 10- 10 front lunge into curtsy lunge, then 10 on other leg
  • 9- 20 dips
  • 8- 20 step ups (10 per leg)
  • 7- 20 plie squat pulses
  • 6- 20 one leg touch down, 20 on other leg
  • 5- 20 lunge jumps (soft on landing)
  • 4- 20 spiderman jumps (plank position, jumping one foot towards hand, quickly alt)
  • 3- 10 frog jumps forward, 10 frog jumps backward
  • 2- 20 vsit in/out
  • Ace- hold forearm plank 1 minute

 

 

Day 17 Ab Challenge

Do each exercise for 1 minute and repeat 2 more sets for a total of 3 sets or 9 minutes.

  • Option 2: Do each exercise 45 seconds x 3 sets
  • Option 3: Do each exercise 30 seconds x 3 sets

 

Exercise 1: Forearm Plank, alternating knees coming down towards the ground

17aExercise 2: Penguin Reaches (keep head & shoulders lifted, eyes focused up, alternate reaching for feet)

17cExercise 3: Mountain Climb (drive knees in quick)

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Comment when you complete it!

Day 14 Ab Challenge

Do each exercise for 1 minute and repeat 2 more sets for a total of 3 sets or 9 minutes.

  • Option 2: Do each exercise 45 seconds x 3 sets
  • Option 3: Do each exercise 30 seconds x 3 sets

Exercise 1: All Fours In & Out with light weights or cans of food (touch weight to knee and extend, halfway switch sides)day141

 

Exercise 2: Crunch weights to feet

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Exercise 3: Sit up then twist side to side

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Comment when you have completed it.

Day 13 Ab Challenge

Do each exercise for 1 minute and repeat 2 more sets for a total of 3 sets or 9 minutes.

  • Option 2: Do each exercise 45 seconds x 3 sets
  • Option 3: Do each exercise 30 seconds x 3 sets

Exercise 1: Boat Pose (draw belly button in and breathe through it, try to keep arms and legs as straight at you can)day131

 

Exercise 2: Sit Up

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Exercise 3: Crunch (keep eyes focused up)

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Day 12 Ab Challenge

Do each exercise for 1 minute and repeat 2 more sets for a total of 3 sets or 9 minutes.

  • Option 2: Do each exercise 45 seconds x 3 sets
  • Option 3: Do each exercise 30 seconds x 3 sets

Exercise 1: All Fours Plank (balance on the ball of your feet, lifting knees off the mat only 1 inch)day121

 

Exercise 2: Lower, Lower, Out, In & Up (lower one leg, then the other, take it out wide, back together and up)day124day123day122

 

 

 

Exercise 3: Straight Leg Bicycle Crunch

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Comment when you have completed it!

 

Day 11 Ab Challenge

Do each exercise for 1 minute, then repeat 2 more times for a total of 3 sets or 9 minutes.

  • Option 2: Do each exercise 45 seconds x 3 sets
  • Option 3: Do each exercise 30 seconds x 3 sets

Exercise 1: Side Plank Crunch (holding a side plank, crunch top elbow & knee together as you lift knee up).

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Exercise 2: Reverse Crunch and Slowly Lower Legs Down (to a couple inches above mat; press your lower back into mat as you lower)

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Exercise 3: Hug & Release (exhale as you go back)

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Comment when you complete your challenge for the day.

 

Day 10 Ab Challenge

Do each exercise for 1 minute, then repeat 2 more times for a total of 3 sets or 9 minutes.

  • Option 2: Do each exercise 45 seconds x 3 sets
  • Option 3: Do each exercise 30 seconds x 3 sets

Exercise 1: Hands Plank to Pike (draw belly button in as you lift and pike, then lower back into plank)

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Exercise 2: Cris Cross Down & Up (start with legs up in the air, cris cross down until close to mat and then back up)

 

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Exercise 3: Bent Legs, crunch & reach for feet

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Comment when you have completed it!

 

30 Minute Full-Body Workout

33096865_s (1)Here is a quick and easy at-home workout that incorporates cardio and full-body strength training! It should take approximately 30 minutes. No excuses now. Set your alarm for 30 minutes earlier or do before dinner. No travel time to and from the gym. Give it a try!

 

  • 10 laps up & down your stairs
  • 20 squats (can add weights if you would like)
  • 20 tricep dips on a chair (or on a stability ball to make more challenging)
  • 10 sit ups
  • 9 laps on stairs
  • 18 squats
  • 18 dips
  • 9 sit ups
  • 8 laps on stairs
  • 16 squats
  • 16 dips
  • 8 sit ups
  • 7 laps on stairs
  • 14 squats
  • 14 dips
  • 7 sit ups
  • 6 laps on stairs
  • 12 squats
  • 12 dips
  • 6 sit ups
  • 5 laps on stairs
  • 10 squats
  • 5 sit ups
  • Stretch!

Work your mind & your body!

workoutUse your kids’ memory game and follow this idea to work your brain and body! Get your kids involved too…its a fun family activity for all.

Pick out 14 matches that you are going to play with and write them on a piece of paper with corresponding exercises. As you can see in the picture mine are vegetables and fruits 🙂

Example: Beet – 40 high knees; Cabbage – 20 skater hops

 

 

Here are the exercises I did.

  • 20 tricep dips
  • 40 high knees
  • 20 jumping Jack
  • 20 squats touch the ground
  • 20 front push off into a reverse lunge (10/leg)
  • 20 rows in plank position, alternating
  • 10 squat thrust
  • 20 lunge pulses
  • 20 lunge jumps
  • 2 laps on the stairs
  • 20 push ups
  • 40 bicycle crunch
  • 20 skater hops
  • 20 squat, curl, press with weights

You can modify the exercise to suit your needs. Once you have it all written out, you beginning your game. Turn over 2 cards. Perform each of those exercises and flip back. Flip two more.  When you get a match, you only have to do the exercise one time. For example, once I found and turned over both pictures of the beet, I only had to do it one time (40 high knees).

This workout took about 40 minutes and I am sure for those of you with a really sharp memory, you can get it done in less time!  Give it a try next time you are at home looking for a workout to do!

 

Full Body Interval Workout

Full Body BurnThis is a quick interval workout to do at home, working your entire body, including cardio!  All you need is a set of dumbbells and a mat.  It starts with leg exercises…working the front, side and back of the legs.  Then, working the shoulders, back and biceps. Last, finish up with a little ab work!

 

 

Set 1: Down one knee at a time on a mat, then up/up into a squat position.  You will do this 1 minute, then switch to lead with the other leg for 1 min.  Then, 1 minute of power jacks, landing in a soft squat.  Repeat 1 more time before moving onto set 2.

Watch the video for demo.  If your knees hurt doing, you can hold a wall hold squat with dumbbells by your side for 45 seconds, 15 second rest and repeat before power jacks.

Set 2: Curtsy lunge to one side, then do 3 bicep curls and kick the leg up.  Try to go straight back down into the curtsy lunge and repeat until you get 15 reps.  Then, switch to the other side.  After both sides, 1 minute of skater hops.  Repeat 1 more set all the way through before moving onto set 3.

Set 3: One leg deadlift holds. Balancing leg can have slight bend in the knee.  Extend your other leg all the way behind you.  Try to have your back as straight as possible.  20 second hold, 10 second rest, x 5 rounds. Then, switch to the other leg.  1 minute of cardio exercise is 4 backwards frog jumps, sprint forward, keep repeating for 1 minute.  Then, one more set all the way through before moving onto set 4.

Set 4:  Upright row hold 30 seconds.  Then, 2 counts up, 2 counts down x 15.  Last, quick alternate arms x 30.

Set 5: Overhead press pulses x 30.  Then, alternate quickly x 30.  Last, in and out with the arms x 15.

Set 6: Repeat set 4 and 5.

Set 7: Bicycle crunch, holding 4 counts on each side x 20. Then, holding 2 counts on each side x 20.  Last, as quickly as possible x 40.

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