Quick at Home Workouts      

These days many of us are extremely busy and working out goes to the bottom of our to do list.  I want to share some quick workouts that will take 5 to 10 minutes so you can fit it into any schedule. 

Workouts

10 Reverse Sets – Start with one exercise at 10 and the other at 1 and work your way up or down the ladder!

  1st set (Thrusters) (Russian Twists)

10-9-8-7-6-5-4-3-2-1- Thrusters- Squat right into a Shoulder Press. Start with a bar in a front rack position or dumbbells on top of the shoulders, then squat down keeping the weight in your heels then drive up with your legs to get the bar or dumbbells up overhead all in one motion.

1-2-3-4-5-6-7-8-9-10- Russian Twists- Take a weight and get into boat pose (balancing on your sits bones with your feet and torso off the ground then twist the weight from side to side… Right and left equals 1 rep.

   

 2nd set (Pushups) (Star Jumps)

10-9-8-7-6-5-4-3-2-1-Pushups- If you can’t do a full pushup, no worries, lower your knees to the floor and do a modified pushup. Keep your elbows as close to your rib cage as you can and try to get all the way to the ground and back up. Keep your core tight with a hollow body trying not to arch your back.

1-2-3-4-5-6-7-8-9-10- Star Jumps- Start in a squat position and then jump out like a star

  

1 Minute Sets- Do you exercise for 1 minute and then switch to the next

(Hammer Curls)

 (Skaters)

(Lunge Jumps)

(Bicycles)

  

Tabata Exercises – Workout hard for 20 seconds giving 100% effort, then rest 10 seconds, repeat 8 times (8 rounds = 4 min of work). You can Tabata any type of exercise but here are a few examples to get you started:

Side Lunges                       

Shoulder Press

Flutter Kicks

Burpees

V-Ups

Squat Jumps

 Flutter Kicks

 If you want to learn more about Tabata training here is a link to a great article

http://www.active.com/fitness/articles/what-is-tabata-training

 

Great Short Workout Apps and Websites to check out

Wahoo 7 (free)

http://www.wahoofitness.com/sevenminuteworkout

Johnson & Johnson Official 7 minutes workout (free)

https://7minuteworkout.jnj.com/

Fitstar (free)

http://fitstar.com/

Sworkit (free)

http://sworkit.com/

CARROT Fit (2.99)

https://itunes.apple.com/us/app/carrot-fit-7-minute-workout/id769155678?mt=8

Go Beyond Capacity with Becky Cawood

http://www.gobeyondcapacity.com/

 

We hope you enjoy these workouts! We would love to hear about your quick at home workouts too! :)

 

May 02, 2016 by Angela Murray

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