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AT HOME WORKOUT: THE DETAILS

OUR GOAL IS TO COMPLETE THIS EXERCISE PROGRAM 4 TO 5 TIMES PER WEEK

*Workouts don’t need to include weights or numerous exercise variations to see results. Results are earned through consistency. Our diet holds the power to our results, our exercises merely shape our muscles, we must fuel the body with the right nutrition if we hope to see results.

 

EXERCISE REPS REST
JUMPING JACKS 20–50 40–60 seconds
BODYWEIGHT SQUAT 10–30 40–60 seconds
PUSH-UP 10–25 40–60 seconds
LUNGE 10–20 each side 10–15
PLANK 20–60 second hold 40–60 seconds
ABDOMINAL CRUNCH 12–30 40–60 seconds

 

  • JUMPING JACKS

    Stand with your feet together, knees slightly bent, and arms to sides. Jump while raising your arms and separating your legs to the sides. Land on your forefeet with legs apart and arms overhead, then jump again while lowering arms and returning legs to midline. This exercise looks like “windmill” motion.

  • BODYWEIGHT SQUAT

    Stand with your feet just beyond shoulder-width, toes pointed out slightly. Keep your chest and back flat, eyes focused forward. With your abs tight, bend your knees and hips as if sitting in a chair until your thighs are parallel with the floor. Reverse the motion by driving through your heels and pressing your hips forward to return to the start position.

  • PUSH-UP

    With your body parallel to the floor in push-up position, place your hands slightly wider than shoulder-width apart. Keep your abs locked on tight. Keeping your body rigid and your elbows close to your sides, lower yourself down towards the floor, and then push powerfully through your hands back to full-arm extension.

  • LUNGE

    Stand with your feet just beyond shoulder-width. Take a step forward with one foot while moving one foot back slightly. You’ll remain in that position for all reps on each leg. Bend both knees to lower yourself, making sure your front knee doesn’t go beyond your toes. Stop just short of your rear knee touching the floor and reverse direction, driving through the heel of your forward foot to return to starting position. Once you complete all reps with that leg forward, switch legs and repeat on the other side.

  • PLANK

    Get into a push-up position with your forearms on the floor. Make sure your body is straight from your heels to the top of your head – don’t sag, pike at the hips or drop your head. Tighten your abs. Control the position using the strength of your core and hold as long as you can.

  • ABDOMINAL CRUNCH

    Lie face-up on the floor with your knees bent and your feet flat on the floor for stability. Place both hands behind your head to support your neck. As you exhale, slowly use your abdominals to curl yourself up, closing the distance between your pelvis and ribcage. Lower yourself back to the ground slowly.

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