Categories
Aerobics

Alternating Hammer Curl

(Difficulty: Beginner)

Description:

  • Hold a light weight in each hand. Perform a bicep curl with one hand, but keep your arm rotated so that your palm is facing in, like you are giving someone a thumbs up.
  • Bend only at the elbow, and then lower back to your side.
  • Repeat on the opposite side. Complete 10 reps on each arm.
Categories
Aerobics

1.5 Squat

(Difficulty: Beginner)

Description:

  • Squat down as far as possible, stand up halfway, and then squat back down again.
  • From here, now stand all the way up, completing “1.5” reps.
  • Repeat this 10 times
Categories
Exercises

Clam Shell

Difficulty: Beginner

Directions:

  • Lie one one side with knees bent and feet stacked on top of eachother. Keeping your feet together, raise your top knee in the air, externally rotating the hip.
  • Hold it at the top for 2-3 seconds, and then lower back down.
Categories
Aerobics

Jog Walk Intervals

(Difficulty: Beginner)

Description:

Start a timer for 30 seconds. Try to keep moving for the entire 30 seconds at a comfortable pace.

Ideas!

  • If you have open space, take off on a jog in the same direction for 15 seconds. At the fifteen-second mark, turn around and walk back to the start. Repeat this 2 times for a total of 30 seconds of jogging
  • Jog laps around your kitchen table or your front yard, or even continuously in place! Feel free to get creative
  • You may slow down or stop to walk during this interval, however, try to build up to being able to complete the entire thirty seconds without stopping.
Categories
Exercises

Supported Lateral lunge

(Difficulty: Beginner)

Description:

Start facing a wall or countertop with hands resting on the surface for balance support.

Take a big step out to one side. Bend the knee of the stepping foot as you sit your hips back as if trying to sit in a chair. Keep the opposite leg straight.

Return to the starting position then repeat going to the other side.

Complete 5-10 reps on each side.

Categories
Exercises

Lateral Lunge with Trunk Twist

Difficulty: Intermediate

Take a big step out to one side. Bend the knee of the stepping foot as you sit your hips back as if trying to sit in a chair. Keep the opposite leg straight.

As you do this, reach with your arm and hand to try and touch the ground on the outside of the foot closest to you. Your trunk will twist as you do this.

Return to the starting position then repeat going to the other side.

Complete 5-10 reps on each side.

Categories
Exercises

Penguin Heel Taps

(Difficulty: Beginner)

Description:

Lie flat on your back, with knees bent and feet flat on the floor.

Sit up just slightly, so that only your shoulders/upper back are off the ground.

Keep your core tight to reach your right arm to your right heel, and repeat on the opposite side.

Complete 10 reps on each side.

Categories
Exercises

Crab Walk +Leg Kick

(Difficulty: Beginner)

Description:

Start in a seated position on the floor.

Reach both hands behind your shoulders, with arms straight and knees bent. Raise your hips slightly off the ground in a crab walk position.

From here, kick your right foot in the air, keeping your core tight. Return the foot on the ground, and then repeat on the opposite side.

Repeat for 10 reps on each side.

Categories
Exercises

Kettle Bell/ Milk Jug Rotational Chop Low to High

Difficulty: Intermediate

Start in a half kneeling position with one knee on the ground.

Holding a light weight or object in both hands, start with both arms straight near the leg that is down.

Lift the weight up above your head in a diagonal line, so that it finished above the knee that is in the air.

Lower back to the start.

Repeat 10 times on one side, then switch your knees and complete on the opposite side.

Categories
Exercises

Bodyweight Squat + Calf Raise

(Difficulty: Beginner)

Description:

Stand with feet just wider than shoulder width, hands positioned at the chest.

Bend your knees and sit your hips back, just like sitting in a chair. Keep your chest tall. Hold at the bottom of the squat for 1-2 seconds, and then stand all the way back up.

Use a countertop of chair for support if needed.

When standing up, extend all the way up on your toes to do a calf raise in between each squat.

Complete 10 reps of each.