Personal Trainer-Fitness at Home
Exercise Routine You Can Do At Home
-Warm up with jumping jacks for about two minutes, to get your heart rate up
Do 3 sets of 15 reps of each of the following exercises (except planks, which are timed)
-Body Weight squats. With your feet shoulder width apart, toes turned slightly out, lower your body until your upper leg is parallel to the floor. Raise your body to your starting position. That is one rep. Focus on keeping the angle of your upper body constant throughout the movement, don’t hinge at the waist
-Lunges. From a standing position, stride forward with one leg, simultaneously lowering your body until your upper leg is parallel to the floor. Return to your original position, then repeat with the other leg. This is one rep. Use a chair to your side for balance, if needed. Add weights for additional resistance, if desired.
-Pushups. Holding your body in a straight line, weight on the palms of your hands and your toes, hands shoulder width apart, lower your body until your chest would strike a closed fist under your sternum. Raise your body to your original position. .This is one rep. If needed for proper execution, start with weight on knees and hands. Maintain a straight line body position throughout.
-Planks-Begin in the pushup position, but lower your upper body to your elbows. With your weight supported by your elbows and toes, hold your body in a straight line. Try to hold for one minute. Repeat four more times. Make sure you don’t raise your hips and that you maintain a straight body line.
-Mountain Climbers- With your body in the beginning pushup position, as rapidly as possible bring your right leg toward your chest, then return. Repeat with your left leg. This is one rep. As your balance and stability improve, increase your pace until it is like you are running in this position.
For those who have a higher level of fitness, and want an exercise for home that will burn some serious calories, try this one! This is a great calorie burner! Warm up with 45 seconds of jumping jacks. Jump rope for :15, then rest for :15. Jump for :20, rest for :20. Jump for :25, rest for :25. Continue adding :05 to your intervals until you have reached one minute jumping, one minute rest, then reverse the order, starting with :55 jumping, :55 rest, dropping 5 seconds each interval until back at :15. Take 3 minutes rest, repeat, five minutes rest, repeat again