Home workout #5

This 10 for 10 guided, home workout will have you doing 10 exercises with 10 reps for each.

Always make sure to check with you doctor before beginning an exercise routine and warmup for 5 minutes with gentle movements (marching in place, shoulder rolls, arm swings, hip circles, etc.)

Perform 10 exercises for 10 reps each. Perform the circuit 2-3 times.  

Skaters - reach right leg back and across behind left leg as you bend left knee into a slight lunge position then repeat on the other side swinging arms to add intensity.

Squats - with or without weights, sink your hips back and down while contracting your abs.

Mountain Climbers - Performed from a plank position, you'll alternate bringing one knee to your chest, then back out again, speeding up each time until you're "running" against the floor.

Jumping Jacks - hop both legs out or alternate stepping one leg out at a time as you bring arms overhead.

Side Lunge - step out to one side bending that knee as you shift your hips back and down, press up and back to the center and repeat on the other leg (hold weights for more challenge; try standing or lying on your side with a straight leg lift for something a bit easier).

Push-Ups - with hands on wall in front of shoulders, with knees on floor, or with toes on floor (maintain a straight line through the body no matter which version you choose.

Back extensions - Start by lying on the floor with your face down and your hands by your side. Keep your feet on the floor, and engage your glutes and core to support your lower back. Then activate your back muscles all the way along the length of your spine to lift your shoulders, head and chest up away from the floor.

Plank - place forearms on wall with elbows in front of shoulders and lean in with a straight line from head to heels or perform on floor with bent knees or straight legs.

Russian Twists - Sit on the floor and bring your legs out straight. Lean back slightly so your torso and legs form a V-like shape, bracing your abdominal wall to engage your core. Balancing here, twist your torso from side to side without moving your legs.

Glute Bridges - Bend knees and place feet flat on ground. Lift hips up to maximum level, lifting entire back up off ground.

Make sure to spend 5 minutes cooling down and a few minutes stretching at the end.



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