AT HOME WORKOUT IDEAS

(Updated 8/6/15)

Abs:

Plank 1 min and add :15 each time 

roman twists

Heel touches

Leg lifts 

Legs/Glutes:

Wall sit

Glute bridge

Weighted lunges

Pop squats

Skaters

High jumps

Dead lifts 

Plié Squats

Chest/triceps:

Push ups 

Body builders 

Dips

Tricep kickbacks

Weighted prone fly 

Single ArmTricep extensions

Back/biceps:

Curls

Pull-ups!!! Get door frame pull-up bar 

Bent over rows

Supermans

Shoulders:

Lateral raise

Front raise &/or front raise with plate

Upright row 

Bent over rear delt raises

Seated Shoulder press 

Arnold press

Start with 3 sets of 10 for each exercise. Work a different muscle group each day. (Abs every other day on top of whichever muscle group you work.) Once you do three sets comfortably, do 3 sets of 15 then 20. Then move up to 4 sets. Push yourself! DO NOT quit those last two reps just bc they are hard! They are supposed to be hard. Finish Strong! Keep rest to 20-30 seconds.

You can also do circuits. Time yourself for a minute for each exercise then move to the next. Do this in three rounds with a short (1minute max) rest between rounds! You can incorporate 1 of each muscle group in your circuit for full body workout!

Enjoy!!!