At-Home Bodyweight Workout

7.17.17 / Comment

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“Discipline is the bridge between goals and accomplishments” – Jim Rohn

Sometimes it can be difficult to find time in our busy schedules to get to the gym or go to a workout class. We all know how important exercise is for staying happy and healthy. We’ve created this short circuit that can be done at home or even on-the-go that targets your whole body and is aimed at getting your heart pumping and blood flowing. This workout can be done at home before or after work, at work on your breaks, while you’re waiting for dinner to be done, in-between loads of laundry, whenever and wherever you want! This workout requires a small amount of space and no equipment. Instead of feeling guilty about skipping a workout because of minimal time, equipment or space, get your sweat on with this easy circuit!

The Circuit Flow:

Position One: Mountain Climbers – 15 reps per leg (30 total)

Rest for 15 seconds

Position Two: Pilate Boxing – 45 seconds

Rest 30 seconds

Position Three: Wall Squats – 30 seconds

Rest 15 seconds

REPEAT full circuit 2 additional times.

See below for more details.

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1. Mountain Climbers

 What does it target? This is a full body strengthening exercise that also challenges your cardiovascular system

How to do it? Assume a push up position with your arms straight. Your body should be in a straight line from head to toe with a slight arch in the lower back. To begin the exercise, raise your right knee toward your chest. Return to the starting position and bring the left knee to your chest. Continue alternate bringing each knee to your chest.

How long? Mountain climb 3 sets 15 reps per leg (30 total)

Beginner tip: Start out slow to learn the rhythm of the exercise. Gradually increase your speed as you become more confident in the movement!

 

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2. Pilate Boxing

Where does it target? Strengthens the arm and shoulder muscles.

How to do it? Position your feet shoulder width apart with a slight bend in the knees. Bring your fists up to your shoulders. Alternate a boxing motion with each fist.

How long? Box for 45 seconds to a minute. Rest for 30 seconds.

Looking for a challenge? Instead of the rest period go straight into pushups. Do 5-7 pushups and then return to boxing!

 

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3. Wall Squats

What does it target? Strengthens the glutes, abdominals, quads, and calf muscles.

How to do it? Stand with your back straight against the wall and your feet about two feet from the wall. Your feet should be shoulder width apart. Slide your back down the wall until your legs are in a 90 degree angle. Hold this position.

How long? Hold the wall squat position for 30 seconds. Rest for 45 seconds.

Want to work your arms too? While in the wall squat position hold your arms out parallel in front of your body.

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Post-Workout Meal Ideas:

As always, it is important to refuel your body after a working. Replenishing your body with complex carbohydrates and protein is imperative in muscle recovery. Here are a few of our favorite recipes to enjoy after a workout!

Colorful Quinoa and Pecan Salad

Spinach and Grilled Apricot Salad

Chard Salad with Carrots Beets and Sunflower Seeds

Chickpea and Sorghum Vegetable Bowl

Blueberry Yogurt Muffins

Avocado Deviled Eggs

Freekeh Skyr Parfait

* All exercises are certified by the American Council on Exercise. Visit their website to learn more about each exercise and other safe body toning exercise.

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