No time to hit the gym? Not in the mood to leave home today? Never mind girl! Your fitness goals can be achieved from the comfort of your living room (at least for a couple days a week)
Yes, you can’t always make it to the gym or check off your jogging appointment. For days like these, remember always to check our ideas & plans for easy-effective home workout routines!
No gym equipment needed!
Let’s get started!
5-minute warm-up: Choose an exercise that suits you best (burpees, jump rope, jumping jacks, butt kickers)
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Forward lunge!
Standing with your feet together take a big step forward with your right leg, bending both knees and shifting weight between legs (left foot stays in place and left knee bends down for a 90-degree position ending the movement near the floor). Lower body should drop down supported on the left leg bending while right leg steps forward ends with right foot perfectly supported on the ground, knee up in a 90-degree angle.
Upper body stays still, it goes straight down following the movement of the left knee, all supported by glutes and lower body muscles.
Press into right heel to drive back up to starting position and repeat on the other side.
4 sets - 12 reps
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Glute Bridge
Lie down on the floor, back and glutes supported on the floor while knees are up and parallel with feet hip-width apart, parallel and fully supported on the floor.
Gently elevate your hips off the floor into extension by contracting your glutes (feet won’t move) and keeping your upper back on the floor while the lower back goes up creating a line between knees and lower back.
Come back to initial position taking your hips back to the ground supporting yourself on your glutes.
4 sets – 12 reps.
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Squats!
Stand up, feet hip-width apart, hips stacked over knees and knees over ankles.
Gently engage your abdomen for stability and extend arms out straight so they are parallel with the ground, palms facing down. Now take your glutes down with your feet firm on the ground and knees bent. Keep upper body straight and eyes straight ahead.
Take your hips parallel to your knees or deeper if your mobility allows, then gently come back up finishing on the initial position taking care of not forcing or mistreating your knees.
4 sets - 12 reps
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Horizontal Jump
Stand up, feet hip-width apart, perform a squat and… Jump forward with lots of energy! Land with both legs forward until you reach the squat position.
4 sets – 20 reps
Remember to gently stretch your body after you finish! 30secs for each muscle, smile and feel great, you did it again!
